3/9/2019

8
Mar

3/9/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY TOMORROW HEIDI HILL***

Warm-up

Shoes Off (No Measure)

Take your shoes off.

Circle up

Counter clockwise:

Heel Walks

Toe Walks

jog

Samson Lunge

Face outside Side Shuffle

Face Inside Side Shuffle

Jog Backwards

Inch Worms

Bear Crawls

THEN:

50 Singles before Shoes Go On

Kettle Bell (No Measure)

2 Rounds:

5 1-Arm Kettle bell Swing

5 1-Arm Kettle Bell Clean and Press Per Side

5 1-Arm Kettle Bell Snatch Per Side

5 1-Arm Kettle Bell OHS Per Side

5 1-Arm Bottoms Up Kettle Bell Press (Light)

Weightlifting

Back Squat (3x3x3x3x3)

Renegade Row (10x10x10x10x10)

Pull strength and Mobility Couplet

Angled Ring Rows with slow negative

or

Negative Pull-ups with a spotter

2 Sets of 10 Reps

OH Mobility-Supine Wall Angels

2 sets of 10 Reps

Metcon

Metcon (Time)

5 Rounds:

25 Doubles

25 Sit Ups

25 Push Ups

25 Slam Balls 30/20

Mobility

Warm-up (No Measure)

Childs Pose w/reach

Open Book

Couch Stretch