11/13/2019

12
Nov

11/13/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 Wrist Circles

10 PVC Pass Thru’s

10 Self hugs

10 Lateral Leg Swings

10 1,2 Touch

50 Jumping Jacks

3 Rounds:

10 Lunges

10 Push Ups

5 Front Squat

5 Clusters

Weightlifting

Thruster (5x5x3x3x3)

Metcon

Metcon (5 Rounds for time)

5 Individual Rounds for Time:

Calorie Row 12/9

6 Thrusters 135/95

20 Jumping Lunges

Mobility

Pigeon

Scorpions

Standing Quad Stretch