10/29/2019

28
Oct

10/29/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Lateral Lunges

10 1,2 Touch

10 Squat to Stand

10 Bend and Bow

10 Air Squat

50 Jumping Jacks

3 Rounds:

5 Deadlift

5 Hang Cleans

5 Push Press

5 Good Mornings

5 Beat Swings

Weightlifting

Hang Power Clean (3x3x3x3x3)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

2 Rounds of “Cindy”

1 Round of “D.T.”

“Cindy”

5 Pull ups, 10 Push Ups, 15 Air Squats

“D.T.”

12 Deadlift

9 Hang Power Clean

6 Push Jerks

Rx 155/105

Mobility

Warm-up (No Measure)

Rig Hamstring Stretch

Childs Pose

Couch Stretch