11/05/2019

4
Nov

11/05/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY HANNAH GLASER***
***HAPPY BIRTHDAY McKENZIE KOSMICKI***

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 PVC Pass Thru’s

10 Self Hugs

10 Lateral Leg Swings

10 Squat to Stand

10 Bend and Bow

10 Jumping Jacks

100 Singles

3 Rounds:

10 Band Pull Aparts

5 Push Ups

5 Kettlebell Swings

5 Hang Cleans

5 Shoulder Press w/2 second lock out(pause at full extension)

Weightlifting

Shoulder Press (5x5x5x5x5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

3-6-9-12-15-18-21-24-etc…

Shoulder to Overhead 135/95

Bar Hop Burpees

American Kettlebell Swings 53/35

Mobility

Warm-up (No Measure)

Scorpions

Standing Quad stretch

Childs Pose