2/21/2020

20
Feb

2/21/2020

Hub City CrossFit – CrossFit

Warm-up

Shoulder Warm Up (No Measure)

2 Rounds of:

10 Arm Circles F/B

10 Self Hugs

10 Arms Up and Down

3 Caterpillars

5 Primal Pulls

5 Banded pass throughs

5 Banded shoulder presses

then–>

300m Row

then–>

3 rounds of:

5 BB Strict Press

4 BB Push Press

3 BB Push Jerk

10 Light American Kettle Bell Swings

20 Doubles/ 40 Singles

Weightlifting

Inbetween your sets warm up your box jumps and toe to bar.

Push Press (5x5x5x5x5)

Metcon

Metcon (3 Rounds for reps)

5 Minute AMRAP

REST 2 MINUTES

4 Minute AMARP

REST 1 MINUTE

3 Minute AMRAP

OF…..

6 Toe to Bar

8 Push Press 135/95

10 Box Jumps 24/20

**keep track of each amrap(3 scores), start at toe to bar each amrap**

Each Round = 24 REPS

Mobility

Childs Pose w/Reach

Rig Lat Stretch

Couch Stretch