11/12/2019

11
Nov

11/12/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Self Hugs

10 Arms Up and Down

10 Windmills

10 1,2 Touch

10 Lateral Hops

10 Air Squats

400m Row/Run

3 Rounds:

5 Ring Rows

5 Push Ups

5 Box Step Ups or Jumps

5 Banded Back Squats

Weightlifting

Back Squat (3x3x3x3x3)

Metcon

Metcon (Time)

BUY IN 2:00 Forearm Plank Hold

Then…

10 Rounds:

7 box jumps 30/24

14 American Kettlebell Swings 53/35

*14 Minute Time Cap

Mobility

Calf Stretch

Lying Thoracic Stretch

Couch Stretch