2/4/2020

3
Feb

2/4/2020

Hub City CrossFit – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

2 rounds of:

10 Lateral Lunges

10 Squat to Stand

5 Lateral Leg Swings each side

10 1,2 Touch

5 Air Squats

10 Lunges

then–>

:60 Squat Hold w/ KB or BB

:30 Tricep Wall Stretch each side

:30 Wrist Stretch each side

then–>

3 rounds of:

5 BB Front Squats

5 BB Elbow Rotations each Side

5 BB Front Squats w/ 2 second pause in hole

5 Push Ups

5 Pull Ups

Clean Mobility (No Measure)

:30 couch stretch R/L

:30 samson lunge R/L

:30 bar to quad hold

Strength

Front Squat ([email protected] 60 % 3x3x3 70 % 3x3x3 80%)

* Clean From the Ground if wieght allows

Metcon

“Mamba” (AMRAP – Rounds and Reps)

AMRAP 18

5 muscle ups

18 Squat Cleans 95/65

24 Box Jumps 30/24

Dedicated to Kobe Bryant, “the NBA MVP who had a 20-year career with the Lakers, killed Sunday [January 26, 2020] when the helicopter he was traveling in crashed and burst into flames in the hills above Calabasas. His daughter Gianna, 13, was also on board and died along with three others.

18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

Mobility

Calf Stretch on Rig

Puppy Dog

Wrist MObility