10/21/2019

20
Oct

10/21/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

PVC Pass Thru’s

10 Arm Circles

10 Self hugs

10 Lateral Lunges

10 Squat to Stand

10 Bend and Bow

250M Run/Row/Ski

3 Rounds:

10 Band Pull Aparts

5 Scap Push Ups

5 Push Ups

5 Deadlift

5 Hang Squat Cleans

5 Push Jerks

Weightlifting

Squat Clean and Jerk (3x3x3x2x2)

10 Minute EOMOM.

Does not have to be touch and go.

Increase weight as needed with good form.

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Deadlift 135/95

Squat Clean and Jerk 135/95

Wall ball Shots 20/14

Mobility

Warm-up (No Measure)

Scorpions

Runners Lunge

Pigeon