10/15/2019

14
Oct

10/15/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY CHRYSTAL GRIMES***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Arm Circles

10 Wrist Stretches

10 Self Hugs

10 Arms Up and Down

10 Bend and Bow

10 Lateral Lunges

50 Doubles

3 Rounds:

5 Y-T-I

5 Beat Swings

5 Pull ups

5 Kettlebell Swings

5 Burpees

Weightlifting

Sumo Deadlift High Pull (5X5X5X5X5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

8 Sumo Deadlift High Pull 95/65

8 Chest to Bar Pull Ups

16 American Kettle Bell Swings 53/35

Mobility

Warm-up (No Measure)

Childs Pose w/Reach

Rig Hamstring Stretch

Cat Cows