2/27/2020

26
Feb

2/27/2020

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

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

Barbell Warm Up (No Measure)

5 Barbell Deadlift

5 Barbell Hang Clean

5 Barbell Elbow Rotations/side

5 Barbell Front Squat

5 Barbell Strict Press

5 Barbell Back Squat

5 Barbell Good Morning

Weightlifting

Sumo Deadlift High Pull (5x5x5x5x5)

Metcon

Metcon (Time)

50 Sumo Deadlift High Pulls 95/65

50 Wallballs 20/14

50 Hand Release Push Ups

50 Sit Ups

250 M Run AFTER Each Movement (4 Total Runs)

Mobility

Scorpions

Open Book Stretch

Frog