12/28/2019

27
Dec

12/28/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY TOMORROW DAN SMITH***
***HAPPY BIRTHDAY JANE MCCLURE***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Windmills

10 Air Squats

10 Squat to Stand

10 Lateral Leg Swings

10 Supinated Band Pull Aparts

10 Glute Bridges

10 Crab Ups

5 Push Ups

Barbell Warm Up (No Measure)

5 Barbell Deadlift

5 Barbell Hang Clean

5 Barbell Elbow Rotations/side

5 Barbell Front Squat

5 Barbell Strict Press

5 Barbell Back Squat

5 Barbell Good Morning
2 Rounds

Weightlifting

Deadlift (5x5x5x5x5)

Gymnastics

Either Dips OR Ring Dips

Dips (8x8x8x8x8)

2 Boxes or Matador

Ring Dips (8x8x8x8x8)

Metcon

Metcon (Time)

With a Partner:

3 ROUNDS:

200 M Farmers Carry *

2 Turkish Get Ups each

50 American Kettlebell Swings 53/35

40 Single Kettlebell Front Rack Squat 53/35

30 Kettlebell Deadlifts 53/35

20 Dips

10 Over Unders

*1 Kettlebell & 1 Dumbbell must be different weights. Switch partners at 100M

Mobility

Scorpion

Couch Stretch

Rig Hamstring Stretch