2/29/2020

28
Feb

2/29/2020

Announcements

Hub City Total
Friday March 6th 6:30 pm
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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

Warm-up (No Measure)

2 Rounds:

:30 Couch Stretch R/L

:30 Samson Lunge

10 PVC Passes

10 PVC Snatch Grip BTN Presses w Reach

10 PVC OHS

5 Scap Pull Ups

10 Beat Swings

5 Pull Ups

10 Scap Push Ups

5 Push Ups

Weightlifting

Overhead Squat (5x5x5x5x5)

Pull-ups (10x10xMax Reps)

Pull Up Drills/Scales (10x10xMax Reps)

1. Low Bar Pull Ups

2. Banded Pull Ups

3. Negatives

Metcon

Metcon (Time)

With a Partner:

10 Rounds:

5 Sandbag Over Shoulder Toss 150/100

10 Overhead Squats 135/95

15 American Kettle Bell Swings 53/35

20 Alternating Dumbbell Snatch 50/35