10/14/2019

13
Oct

10/14/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Arm Circles

10 Arms Up and Down

10 Windmills

10 Squat to stand

10 Bend and bow

10 Air Squats

400m Row/Run

3 Rounds:

5 Deadlift

5 Hang Cleans

5 Strict Press

5 Back Squats

5 Good Mornings

Weightlifting

Tempo Back Squat (3x3x3x3x3)

2:3:0
2 Second down, 3 Second pause then drive up.

Metcon

Metcon (4 Rounds for time)

4 Individual Rounds for Time:

18/15 Calorie Row

15 Back Squat 135/95

30 Plank Knee to Elbow