10/22/2019

21
Oct

10/22/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Band Pull Aparts

10 Air Squats

10 Windmills

10 Lateral Lunges

400 M Run

3 Rounds:

5 YTI’s

5 Scap Push Ups

5 Push Ups

5 V-Ups

5 Dumbell Press

Weightlifting

Bench Press (4 x Max reps @ 60%)

Warm up to 60% of your current 1RM.

With a SPOTTER do max continous reps at 60%. Once you stop to rest the max set is over.

Record your first set in Wodify.

Metcon

Metcon (3 Rounds for reps)

ONE TIME THROUGH

4 Minute AMRAP:

15 Slam Balls 30/20

15 Push Ups

REST 1:30

4 Minute AMRAP:

15 Jumping Air Squats

15 Sit Ups

REST 1:30

4 Minute AMRAP:

15 Ground Toe to Bar

15 Russian Kettlebell Swings 70/53
The 3 Rounds is for you to enter a score for each AMRAP.

Mobility

Warm-up (No Measure)

Scorpions

Childs Pose w/reach

Runners Lunge w/reach