10/12/2019

11
Oct

10/12/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 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

Pull strength and Mobility Couplet

Angled Ring Rows with slow negative

or

Negative Pull-ups with a spotter

2 Sets of 10 Reps

OH Mobility-Supine Wall Angels

2 sets of 10 Reps

Skills/Drills

Pull-ups (5x5x5x5x5)

Weighted Pull-ups (5x5x5x5x5)

Metcon

Metcon (No Measure)

29 Minute EMOM:

10 Ring Rows x 5

1 Minute Rest

10 Box Step Ups x 5

1 Minute Rest

10/15 Calorie Row x 5

1 Minute Rest

10 Strict Pull Ups or Negatives x 5

1 Minute Rest

10 Slam Balls x 5

Mobility

Warm-up (No Measure)

Childs Pose

Standing Quad Stretch

Scorpions