3/10/2020

9
Mar

3/10/2020

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY HEIDI HILL ***
***HAPPY BIRTHDAY DANNY WILLETT ***
***HAPPY BIRTHDAY CLAIRA GORACKE***

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)

1 Round:

:30 Wrist Stretch

:30 Second Foam Roller/Barbell Thoracic Opener

5 PVC Pass Through’s

5 PVC Jerk Grip Press and Stretch

5 PVC Push Jerk

5 PVC Split Jerk

THEN==>

2 Rounds:

5 Barbell Deadlift

5 Barbell Hang Cleans

5 Barbell Push Jerk

5 Barbell Overhead Squats

Weightlifting

Push Jerk (5x5x5x5x5)

Metcon

Metcon (6 Rounds for weight)

On the 1:30 x 6 Sets

Set 1: 11 Deadlifts + 11 Push Jerks

Set 2: 11 Deadlifts + 9 Push Jerks

Set 3: 11 Deadlifts + 7 Push Jerks

Set 4: 11 Deadlifts + 5 Push Jerks

Set 5: 11 Deadlifts + 3 Push Jerks

Set 6: 11 Deadlifts + 1 Push Jerks

RX 155/105

RX+ 185/115

Mobility

Rig Hamstring Stretch

Rig Lat Stretch (Thumb down)

Childs Pose w/Reach