2/19/2020

18
Feb

2/19/2020

Hub City CrossFit – CrossFit

Warm-up

General Warm Up 2 (No Measure)

2 rounds of:

10 Self Hugs

5 Bend and Bow

10 Lateral Lunges

5 Squat to Stand

10 Windmills

5 Primal Pulls w/Push Up

10 Air Squats

then–>

Run/Row/Ski 400m

Kettle Bell (No Measure)

2 Rounds:

5 1-Arm Kettle bell Swing Per Side

5 1-Arm Kettle Bell Clean and Press Per Side

5 1-Arm Kettle Bell Snatch Per Side

5 1-Arm Kettle Bell OHS Per Side

Weightlifting

Bench Press (5x5x5x5x5)

Metcon

Metcon (No Measure)

20 Minute EMOM:

Minutes 0 to 5:

10 Bench Press 135/95

Minutes 5 to 9:

25 Russian Kettlebell Swings 53/35

Minutes 10 to 15:

25 Air Squats

Minutes 15 to 20:

:45 Plank Hold ..OR.. 10 Ring Push Ups

(Regular, Right, Left, Forearm, Regular)

Mobility

Chest Stretch

Couch Stretch

Frog Stretch