2/6/2020

5
Feb

2/6/2020

Hub City CrossFit – CrossFit

Warm-up

Deadlift Warm Up (No Measure)

2 rounds of:

10 Bend and Bow

10 Squat to Stand

5 Primal Pulls

5 Back Extensions

5 PVC Deadlift

5 PVC Good Mornings

then–>

3 rounds of:

5 KB Deadlift

5 Russian KB Swings

5 KB Sumo Deadlift High Pull

then–>

2 rounds of:

10 BB Deadlift

8 BB Bent Over Row

6 BB Strict Press

4 BB Biceps Curls

Strength

Deadlift (3x3x3x3x3)

Heavy Triple

Metcon

Linchpin Test 3 (Time)

3 Rounds for Time

21 Wall Ball Shots (20/14 lb)

14 Handstand Push-Ups

7 Deadlifts (315/205 lb)

Linchpin Test 3 (Scaled) (Time)

3 Rounds for Time:

21 Wall Ball Shots 14/10

14 DB Overhead Press 35/25

7 Deadlift 225/135

Linchpin Test 3 (Masters 50+) (Time)

3 Rounds for Time:

21 WallBall 14/10

14 DB Overhead Press 35/25

7 Deadlift 205/135

Linchpin Test 3 (Masters Scaled) (Time)

3 Rounds for Time:

21 Wall Ball Shots 12/10

14 DB Overhead Press 25/15

7 Deadlift 185/95

Mobility

Foam Roll Calf/Quad/Ham

Banded Hamstring Stretch

Sleeper Stretch