10/10/2019

9
Oct

10/10/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 PVC Pass Thru’s

10 Windmills

10 Air Squats

10 Squat to Stand

10 Lateral Leg Swings

250 M Run

3 Rounds:

10 Banded Marches L,R,F,B

10 Band Pull Aparts

10 Crab Ups

5 Push Ups

20 Ft Waiter Walk w/Weight Plate

Weightlifting

Turkish Get Up (2x2x2x2x2)

1 R, 1 L

Metcon

Metcon (Time)

5 Rounds:

2 Turkish Get Ups 53/35

10 Russian Kettlebell Swings 53/35

25 Lateral Plate Hops

Mobility

Warm-up (No Measure)

Calf Stretch

Runners Lunge

Childs Pose