10/08/2019

7
Oct

10/08/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 PVC Pass Thru’s

10 Arm Circles

10 Self hugs

10 Lateral Lunges

10 Squat to Stand

10 Bend and Bow

400 M Run/Row

3 Rounds:

10 Band Pull Aparts

5 Ring Rows

5 Push Ups

5 Front Squat

5 Hang Squat Cleans

Weightlifting

Hang Power Clean (3x3x3x3x3)

Metcon

Metcon (3 Rounds for reps)

5 Minute AMRAP:

10 Hang Power Cleans 135/95

20 Alternating Dumbbell Snatch 50/35

Rest 3 Minutes

4 Minute AMRAP:

6 Hang Power Cleans 155/115

12 Alternating Dumbbell Snatch 50/35

Rest 2 Minutes

3 Minute AMRAP:

3 Hang Power Cleans 175/135

6 Alternating Dumbbell Snatch 50/35

Score is Power Hang Cleans each round

Mobility

Warm-up (No Measure)

Couch Stretch

Cat Cows

Primal Pulls