3/9/2020

8
Mar

3/9/2020

Hub City CrossFit – CrossFit

Warm-up

Overhead Squat Warm Up (No Measure)

2 rounds of:

10 Self Hugs

5 Bend and Bow

10 Lateral Lunges

5 Squat to Stand

10 Windmills

5 Primal Pulls

then–>

Run/Row/Ski 400m

then–>

3 rounds of:

5 PVC Pass Throughs

5 PVC Muscle Snatch

5 PVC Behind the Neck Snatch Grip Press

5 PVC Snatch Balance

5 PVC Over Head Squats

Weightlifting

Overhead Squat (5x5x5x5x5)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Mobility

Calf Stretch

Runners Lunge w/Twist

Couch Stretch