3/11/2020

10
Mar

3/11/2020

Hub City CrossFit – CrossFit

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)

2 Rounds:

:30 Second Wrist Stretch

:30 PVC/Bench Thoracic Opener

5 PVC Pass Throughs

5 PVC Snatch Deadlift

5 PVC High Hang Squat Snatch(Waist)

5 PVC Behind the Neck Snatch Grip Press

5 PVC Snatch Balance

5 PVC Overhead Squats

Weightlifting

Squat Snatch (3x3x3x3x3)

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP of:

3,6,9,12,15,18,21,etc…

Squat Snatch 115/75

Wallballs 20/14

BEFORE each round 25 Doubles

ie..25 Doubles,3 Squat Snatch, 3 Wallballs

25 Doubles, 6 Squat Snatch, 6 Wallballs

3=6

6=12

9=30

12=54

15=84

18=120

21=162

24=210

27=264

30=324

Mobility

Couch Stretch

Scorpions

Cat Cows

Childs Pose w/Reach