10/5/2019

4
Oct

10/5/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY JASON RIDER***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Arm Circles

10 Arms Up and Down

10 Windmills

10 Squat to stand

10 Bend and bow

400m Run

3 Rounds:

5 Deadlift

5 Hang Cleans

5 Strict Press

5 Back Squats

5 Good Mornings

Weightlifting

Bench Press (2x2x2x2x2)

Clean (2x2x2x2x2)

Metcon

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
Squat or Power Clean, you decide. Be consistent and record what you did in the comments.

Mobility

Warm-up (No Measure)

Rig Hamstring Stretch

Childs Pose

Scorpions