2/8/2020

7
Feb

2/8/2020

Hub City CrossFit – CrossFit

Warm-up

Back 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 Chest Stretch

30 Band Pull Aparts

then–>

3 rounds of:

5 BB Back Squats

5 BB Back Rack Lunges per Side

5 BB Back Squats w/ 2 second pause in hole

5 Push Ups

5 Ring Rows

Weightlifting

Back Squat (5x5x5x5x5)

Shoulder Press (5x5x5x5x5)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner:

15 Minute AMRAP of

13 Back Squat 155/105

400 M Row

Rest 3 Minutes….

Metcon (Time)

2 Rounds:

50 Synchro Air Squats

20 Power cleans 135/95

Break it up any way you want!

(except synchro air squats)

Mobility

Couch Stretch

Childs Pose w/Reach

Rig Lat Stretch