06/08/2019

7
Jun

06/08/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY DANIELLE MUPO***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Self hugs

10 Windmills

10 Squat to Stand

10 Air Squats

10 Lateral Leg Swings

500 M Run

3 Rounds:

5 Snatch Grip Deadlift

5 Hang Snatch

5 Snatch Balance

5 Overhead Squat

10 Wallball Shots

Weightlifting

Bent Over Row (5X5X5X5X5)

Snatch Grip Deadlift (5X5X5X5X5)

Snatch Sotts Press (5X5X5X5X5)

Working up in weight by feel

*Scaled with heels elevated

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner:

30 Minute AMRAP:

5 Wall Balls 20/14

5 Lunges

5 Russian Twists 25/15

5 Box Jumps 24/20

5 Push Ups

5 Dumbbell Snatches 35/25

5 Air Squats

5 Burpees

REPS INCREASE BY 5 EACH ROUND

Mobility

Warm-up (No Measure)

Childs Pose

Couch Stretch

Rig Hamstring Stretch