Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Arm Haulers

10 Hollow Rocks

10 Cossack Squats*

Into…

2 ROUNDS

10 Scap Pull-Ups

5 Ring Rows or Strict Pull-Ups

10 Goblet Squats

*Option to use the KB in the Goblet position for the Cossack Squat in the second round.

Extended Warm Up

Warm-up (No Measure)

5 Globet Squat with workout load

5 Kip Swings

5 Big Kip Swings

5 Jumping Pull Ups or C2B Pull Ups

2 Kip Swings + 1 Pull Up or C2B

3 Kipping Pull Up or C2B

Workout

Metcon (Time)

FOR TIME

10-15-20-15-10

Chest to Bar Pull-Ups

KB Goblet Squats (70/53)|(53/35)

(Score is Time)

KG KB: (32/24)|(24/16)

Finisher

Metcon (Weight)

3 ROUNDS FOR QUALITY

7/7 Plate Around the World (Athlete Choice)

14 Superman Rocks

14 DeadBugs

(Score is Weight)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Hand up Banded Lat and Shoulder Stretch (1:00 each side)

2:00 Half Saddle Stretch (1:00 each side)

1:00 Child Pose

(No Measure)

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