Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

3 Rounds

10 Jump Squats

5 Pike Push Ups

:30 Pike Hold

Extended Warm Up

Warm-up (No Measure)

2 Rounds

5 Deadlift

5 Hang Muscle Clean

5/5 Elbow Punches

5 Hang Power Clean

2 Rounds

5 Front Squat

5 Strict Press

5 Push Press

5 Thrusters

:30 HS Hold or Pike Hold or DB OH Hold

5 HSPU Negative or Pike Negative or Tempo DB Strict Press

3 Kipping HSPU or Pike HSPU or DB Strict Press

3 Strict HSPU or Pike HSPU or DB Strict Press

5 Minutes Running Clock

Load the barbell for the workout weight

Workout

THE NCFIT CINCO (Time)

5 ROUNDS FOR TIME

5 Hang Power Clean (155/105)|(115/75)

5 Front Squats

5 Thrusters

5 Shoulder to Overhead

5 Strict HSPU

(Score is Time)

KG BB: (70/55)|(50/35)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Pigeon Stretch (1:00 each side)

2:00 Elbow in Band Stretch (1:00 each side)

1:00 Ear to Shoulder (Trapezius Stretch) (:30 each side)

(No Measure)