10/28/2019

27
Oct

10/28/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

:30 Wrist Stretch

10 Arm Circles

10 Lateral Leg Swings

10 Squat to Stand

10 Bend and Bow

Row/Run 500 M

3 Rounds:

10 Band Pull Aparts

5 Scap Push Ups

5 Push Ups

5 Hang Cleans

5 Push Press

Weightlifting

Push Jerk (3x3x3x3x3)

Metcon

Metcon (Time)

3 Rounds:

400 M Run

20 Russian Kettlebell Swings 70/53

12 Shoulder to Overhead 135/95

Mobility

Warm-up (No Measure)

Childs Pose

Runners Lunge

Scorpions