10/17/2019

16
Oct

10/17/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY AIDEN GRIMES***
***HAPPY BIRTHDAY TAYLOR MACLEAN***
***HAPPY BIRTHDAY TIFFANI SCHERR***

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 Arm Circles

10 Self Hugs

10 Arms Up and Down

10 Air Squats

:30 Pigeon each Side

400 M Run

3 Rounds:

10 Squat to Stand

10 PVC Pass Thru’s

10 PVC Snatch Balance

10 PVC Overhead Squats

10 Push Press

Weightlifting

Push Press (3X3X3X3X3)

Metcon

Panic Breathing (Time)

For Time (with a partner):

500-400-300-200-100 meter Row

*Partner not rowing holds Barbell in front rack position.

**Barbell must not touch the GROUND during the row. 5 Thruster penalty each.

Partner 1 rows 500 while Partner 2 holds barbell front rack.

Then switch, Partner 2 rows 500 and Partner 1 holds front rack.

Follow for 400, 300, 200, 100

Mobility

Warm-up (No Measure)

Pigeon Stretch

Couch Stretch

Scorpions