2/17/2020

16
Feb

2/17/2020

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Pvc Pass Thru’s

10 Arms Up and Down

10 Squat to Stand

10 Windmills

10 Air Squats

:30 Wrist Stretch

30 Lateral Plate Hops

2 Rounds:

5 Push Ups

5 American Kettlebell Swings

5 Kettlebell Sumo Deadlift High Pulls

5 Wall Ball Shots

5 Barbell *Hang Clusters

*Hang Cluster=

Hang Squat Clean and Thruster

Weightlifting

Thruster (5x5x5x5x5)

Metcon

WOD 1… rest 3 minutes…then WOD 2

Metcon (AMRAP – Rounds and Reps)

WOD 1

7 Minute AMRAP:

5 Wall Balls 20/14

5 Burpees

5 Thrusters 95/65

Metcon (Time)

WOD 2

For Time:

40 Double Unders

10 Push Ups

30 Double Unders

10 Push Ups

20 Double Unders

10 Push Ups

10 Double Unders

10 Push Ups

Mobility

Childs Pose w/Reach

Couch Stretch

Scorpions