12/31/2019

29
Dec

12/31/2019

Hub City CrossFit – CrossFit

Deadlift Warm Up (No Measure)

2 rounds of:

10 Bend and Bow

10 Squat to Stand

5 Primal Pulls

5 Back Extensions

5 PVC Deadlift

5 PVC Good Mornings

then–>

3 rounds of:

5 KB Deadlift

5 Russian KB Swings

5 KB Sumo Deadlift High Pull

then–>

2 rounds of:

10 BB Deadlift

8 BB Bent Over Row

6 BB Strict Press

4 BB Biceps Curls

Deadlift (1-1-1-1-1)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 of:

3 Dead Lift 315/225

10 Toe to Bar

Core Conditioning: Roaring 20’s (No Measure)

AMRAP 5 of:

20 Bicycle Sit-ups

20 Flutter Kicks

20 Heel Touch

20 Russian Twists

20 Butterfly Crunches

Stretches Lower Body (No Measure)

Rig Hamstring

Frog

Samson Lunge