12/27/19

22
Dec

12/27/19

Hub City CrossFit – CrossFit

Back Squat Warm Up (No Measure)

2 rounds of:

10 Lateral Lunges

10 Squat to Stand

5 Lateral Leg Swings each side

10 1,2 Touch

5 Air Squats

10 Lunges

then–>

:60 Squat Hold w/ KB or BB

:30 Chest Stretch

30 Band Pull Aparts

then–>

3 rounds of:

5 BB Back Squats

5 BB Back Rack Lunges per Side

5 BB Back Squats w/ 2 second pause in hole

5 Push Ups

5 Ring Rows

Back Squat (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of:

250m Row

20 Alternating DB Snatch 50/35

250m Run

15 Back Squats 135/95

Stretches Lower Body (No Measure)

Rig Hamstring

Frog

Samson Lunge