2/13/2020

12
Feb

2/13/2020

Hub City CrossFit – CrossFit

Warm-up

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

Barbell Warm Up (Front Rack) (No Measure)

Barbell Clean Warm Up

2 Rounds:

5 BB Good Mornings

5 Back Squat

5 Elbow Rotations

5 Strict Shoulder Press and Reach

5 RDLs

5 Front Squat

Strength

Clean and Jerk (5x5x5x3x3x2x2x1x1x1)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Mobility

Tricep Stretch

Couch Stretch

Lat Stretch on Rig

Pigeon