11/18/2019

17
Nov

11/18/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Arm Circles

10 Wrist Stretches

10 Self Hugs

10 Arms Up and Down

10 Lateral Leg Swings

10 Lateral Lunges

400 M Row

3 Rounds:

5 Y-T-I

5 Ring Rows

5 Pull ups

5 Kettlebell Swings

5 Burpees

Weightlifting

Sumo Deadlift High Pull (5x5x5x5x5)

Metcon

Metcon (Time)

For Time:

9-15-21-15-9

Sumo Deadlift High Pull 95/65

Sit ups

Pull Ups

*15 Minute time Cap

Mobility

Childs Pose

Cat Cows

Couch Stretch