2/28/2020

27
Feb

2/28/2020

Announcements

Hub City Total
Friday March 6th 6:30 pm
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Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY SHANNON MARTIN***
***HAPPY BIRTHDAY JOSH CRAWFORD***

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 Wrist Stretch

5 Push Ups

5 Burpees

5 Barbell Hang Cleans

5 Barbell Strict Press w/Reach

5 Barbell Elbow Rotations

Weightlifting

Floor Press (5x5x5x5x5)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP of:

8 Floor Press 135/95

7 Power Clean and Jerk 135/95

6 Bar Hop Burpees

THEN REST 3 MINUTES

Then…

Metcon (3 Rounds for reps)

EOMOM:

Minute 0 = Max reps of Floor Press 135/95

Minute 1 = Rest

Minute 2 = Max Reps of Clean and Jerk 135/95

Minute 3 = Rest

Minute 4 = Max Reps of Bar Hop Burpees

Mobility

Chest Stretch

Primal Pulls

Pigeon