10/09/2019

8
Oct

10/09/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY MANDY CLARK***

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 Arm Circles

10 Arms Up and Down

10 Windmills

10 Squat to stand

10 Bend and bow

400m Run

3 Rounds:

5 Deadlift

5 Hang Cleans

5 Strict Press

5 Back Squats

5 Good Mornings

5 Beat Swings

Metcon

Metcon (No Measure)

EMOM 30:

5 Front Squat x 5 BW

Rest 1 Minute

5 S2OH x 5 75% BW

Rest 1 Minute

5 Muscle Ups x 5

Rest 1 Minute

5 Deadlift x 5 150% BW

Rest 1 Minute

10 Calorie Row x 5

*BW = Body Weight

Mobility

Warm-up (No Measure)

Primal Pulls

Rig Hamstring Stretch

Pigeon Stretch