10/04/2019

3
Oct

10/04/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Rounds:

10 Arm Circles

10 Arms Up and Down

10 Windmills

10 Squat to stand

10 Bend and bow

10 Lateral Lunges

5 Primal Pulls

30 Wallball Shots

3 Rounds:

5 Barbell Deadlift, add weight

5 Push Ups

10 Jump Tucks

Weightlifting

Deadlift (3x3x3x4)

70 % 1RM,Last set is a drop set.

Metcon

Metcon (Time)

With a Partner:

Buy In: 100 Doubles

20 Deadlift 275/185

30 Handstand Push-ups

40 Bar Facing Burpees

50 Box Jumps 24/20

100 Alternating Dumbbell Snatch 50/35

50 Box Jumps 24/20

40 Bar Facing Burpees

30 Handstand Push-ups

20 Deadlift 275/185

*25 Minute Time Cap*

Mobility

Warm-up (No Measure)

Rig Hamstring Stretch

Childs Pose

Banded Lat Stretch