2/11/2020

10
Feb

2/11/2020

Hub City CrossFit – CrossFit

Warm-up

DYNAMIC WARM-UP (No Measure)

DOWN then JOG BACK

Lateral lunges

Knee hugs

Samson lunge w/Twist

Zombie walk

1,2,3 Toe touch

1,2,3 Quad Stretch

Heel Walks

Toe Walks

Inch Worms (Focus on Wrist and Shoulders)

Single Leg hops (Right down, Left back)

Bunny Hops

High Skips

High knees

Butt kicks

Carioca

Movement Coaching and Progressions

-Prepare for metcon

-Practice Devils Press

-3 rounds

2 Devils Press

5 Box Jumps

10 Sit ups

-Review Mile Run course

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (Time)

For Time:

1 mile run

then->

8 rounds for time

5 devils press 50/35

15 box Jumps

30 situps

30 min cap