11/20/2019

19
Nov

11/20/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

PVC Pass Thru’s

10 Arm Circles

10 Self hugs

10 Lateral Lunges

10 Squat to Stand

250M Run/Row/Ski

3 Rounds:

5 Sit Ups

5 Push Ups

5 Wall Ball Shots

5 Deadlift

5 Hang Power Cleans

5 S2OH

Weightlifting

Power Clean, Squat Clean, Push Jerk Complex (1x1x1x1x1)

1 Power Clean + 1 Squat Clean+ 1 Power Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

3-6-9-12-15-18-etc…

Power Cleans 135/95

Wall Ball Shots 20/14

*15 Minute time cap

Record full round completed and reps.

Mobility

Primal Pulls

Pigeon

Standing Quad Stretch