10/24/2019

23
Oct

10/24/2019

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 Squat to Stand

10 Bend and Bow

10 Jumping Jacks

10 Lateral Lunges

Metcon

Metcon (Distance)

6 Minute AMRAP:

Partner Row

Must Switch Every 300 M

Weightlifting

Today we are doing 3 – 10 Minute EOMOM’s of Lifting.

Warm up the movements. Find a good weight for each movement and use it for all sets in that movement. Stripping weight is ok.

If I choose 185# for Sumo Deadlift I will do all 5 sets at 185.

If I choose 225# for Back Squat I will do all 5 sets at 225.

Sumo Deadlift (5x5x5x5x5)

Back Squat (5x5x5x5x5)

Bent Over Row (5x5x5x5x5)

Mobility

Warm-up (No Measure)

Rig Hamstring Stretch

Couch Stretch

Childs Pose