2/3/2020

2
Feb

2/3/2020

Hub City CrossFit – CrossFit

This week will de-load slightly on Strength/skill Work with the exception of heavy DL in preparation for Snatch Testing next Monday.

Warm-up

Midline and Monostructural Monday!

Quick and Dirty Warm Up (No Measure)

:30 of Each Move:

Self Hugs

Bend and Bow

Lateral Lunges

Primal Pull

Jumping Jacks

Air Squats

Butt Kicks

Sit Ups

1,2 Touch

Forearm Plank

Mountain Climbers

Fast Feet Drop

then–>

Run or Row 400m

then–>

3 rounds of:

5 Burpees

5 Box Jumps

5 Wall Ball

5 Slam Ball

Strength

Single Arm Overhead Lunge (12x12x12x12x12)

Kettle Bell or Dumbbell

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Buy in 500m Row or Run

Then in the remaining time–> AMRAP of:

50 Foot single arm OH Lunge 50/35

20 Weighted Russian Twists 45/25

50 Foot Single arm farmers carry 50/35

20 Toes to Bar
Must Change hands at 25 feet

* Cash out 1000m Run or Row

1000m Row (Time)

Max Effort 1000m Row

1000m Run (Time)

500m x 2
500m is to Queen St and Back

Mobility

Seal Pose/Upward Dog

Pigeon R/L