10/30/2019

29
Oct

10/30/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY HAILEY ESCOBAR***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Arm Circles

10 Arms Up and Down

10 Windmills

10 Squat to stand

10 Bend and bow

50 Doubles

3 Rounds:

5 Deadlift

5 Hang Cleans

5 Strict Press

5 Back Squats

5 Good Mornings

Weightlifting

Back Squat (5x4x3x2x1)

Metcon

Metcon (Time)

5 Rounds:

10 Box Jumps 24/20

20 Back Squat 135/95

*12 Minute Time Cap

Mobility

Warm-up (No Measure)

Standing Quad Stretch

Calf Stretch

Pigeon