10/01/2019

30
Sep

10/01/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 Arm Circles

10 Self Hugs

10 Arms Up and Down

10 Air Squats

400 M Run

3 Rounds:

10 Squat to Stand

10 PVC Pass Thru’s

10 PVC Snatch Balance

10 PVC Overhead Squats

10 Wallball Shots

Weightlifting

3 Power Snatch & 1 OHS (3+1 x 5)

Perform 3 Power Snatch, after standing up the last Snatch perform 1 Overhead Squat.
Today this will be a 10 Minute EOMOM

Metcon

Metcon (Time)

5 Rounds:

12 Deadlift 115/65

9 Overhead Squat 115/65

6 Power Snatch 115/65

Mobility

Warm-up (No Measure)

Childs Pose w/Reach

Couch Stretch

Standing Quad Stretch