11/04/2019

3
Nov

11/04/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY FAYLENE GARDNER***

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 PVC Pass Thru’s

10 Arm Circles

10 Self hugs

10 Lateral Lunges

10 Squat to Stand

10 Bend and Bow

400 M Run/Row

3 Rounds:

10 Band Pull Aparts

5 Scap Push Ups

5 Ring Rows

5 Front Squat

5 Hang Squat Cleans

Weightlifting

Front Squat (5x5x5x5x5)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

Minute 0, 4, 8, 12, 16

5 Front Squat 165/115

Minute 1&2, 5&6, 9&10, 13&14, 17&18

AMRAP: 10 Slam Balls 30/20

10 Ring Rows

Minute 3, 7, 11, 15, 19 Rest

3,2,1,GO you have 1 minute to do 5 front squats out of the rack, then at the top of the minute(1) you have a 2 minute amrap of slam balls and ring rows then(at minute 3) rest for 1 minute and repeat the sequence again.

Count a running total of the AMRAP. Pick up where you left off the previous round.

Metcon (Weight)

Record Front Squat Weight

Mobility

Warm-up (No Measure)

Kneeling Couch Stretch w/reach

Childs pose

Primal Pulls