10/23/2019

22
Oct

10/23/2019

Hub City CrossFit – CrossFit

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

10 Lateral Lunges

400 M Run

3 Rounds:

10 PVC Pass Thru’s

5 PVC Snatch Balance

5 PVC Overhead Squats

5 PVC Hang Power Snatch

Weightlifting

Hang Power Snatch (3x3x3x3x3)

Metcon

Metcon (Time)

3 Rounds for time:

400 M Run

21 Hang Power Snatch 75/55

12 Chest to Bar pull-ups

RX+ Weight Vest Wednesday

Mobility

Warm-up (No Measure)

Childs Pose

Primal Pulls

Pigeon