10/03/2019

2
Oct

10/03/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Self Hugs

10 Lateral Leg Swings

10 Squat to Stand

10 Bend and Bow

10 Air Squats

400 M Run/Row

3 Rounds:

10 Band Pull Aparts

5 Push Ups

5 Hang Cleans

5 Push Press

Weightlifting

Push Press (5x5x5x5x5)

Working Sets.

Warm up, then once you reach 60% of your 1RM the 5×5 starts.

You may increase each set but it is not required.

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

3 Minute AMRAP:

8 Push Press 155/105

Max Toe to Bar in Remaining Time

Rest 1 Minute
Score is Toe to Bar

Mobility

Warm-up (No Measure)

Seated 90/90 Stretch

Cat Cows

Quad Mash