12/26/19

22
Dec

12/26/19

Hub City CrossFit – CrossFit

Clean Warm Up (No Measure)

Dynamic Warm Up Down/ Jog Back of:

Lateral Lunges

Knee Hug w/ Twist

Gate Swings

Zombie Walks

Samson Lunge

3 Step High Knee Drive

3 Step Touch

Punts

High Knees

Butt Kicks

Inch Worm Down/Bear Crawl Back

Bunny Hops

Carioca Down and Back

then–>

3 rounds of:

(No Barbell)

5 PVC Dead Lift

5 PVC Sumo Deadlift High Pulls

5 PVC Front Squats

5 PVC Cleans

then–>

PVC Burgener Warm Up w/ Coach Together

Clean (2-2-2-2-2)

Metcon (Time)

21-15-9 of:

Clusters 95/65

C2B Pull Ups

Core Conditioning: Around the World (No Measure)

:30 of each of the following:

Forearm Plank

Right Side Plank

Dead Bug

Left Side Plank

Plank Knee to Elbow

Right Side Plank Knee to Elbow

Bicycle Sit Ups

Left Side Plank Knee to Elbow

then–>

:60 Russian Twists

Stretches CFT (No Measure)

:30 Sec Dead Hang

Calf Stretch

Hamstring Stretch

Pigeon Stretch