10/07/2019

6
Oct

10/07/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY HANNAH FORTIER***

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

10 Lateral Lunges

400 M Run

3 Rounds:

10 PVC Pass Thru’s

5 PVC Snatch Balance

5 PVC Overhead Squats

5 PVC Hang Power Snatch

Weightlifting

Hang Power Snatch (3x3x3x3x3)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

Buy In: Grab a partner… 50 Syncro Burpees

Then on your Own in the remaining time:

AMRAP of CINDY

5 Pull Ups

10 Push Ups

15 Air Squats

20 Minutes total time including buy in.

Score is rounds & reps of CINDY.

Mobility

Warm-up (No Measure)

Scorpions

Primal Pulls

Pigeon