10/02/2019

1
Oct

10/02/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Windmills

10 Air Squats

10 Squat to Stand

10 Lateral Leg Swings

250 M Run

3 Rounds:

10 Banded Marches L,R,F,B

10 Band Pull Aparts

10 Crab Ups

5 Push Ups

20 Ft Waiter Walk w/Weight Plate

Weightlifting

Back Rack Lunge (6x6x6x6x6)

Alternating 3 Right, 3 Left

Metcon

Metcon (5 Rounds for time)

5 Individual Rounds for Time:

Calorie Row 18/15

200 M Run

30 Single Dumbbell Overhead Lunge 50/35

RX+:

Calories 25/21

400 M Run

Mobility

Warm-up (No Measure)

Couch Stretch

Runners Lunge

Pigeon Stretch