11/21/2019

20
Nov

11/21/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Band Pull Aparts

10 Air Squats

10 Windmills

10 Lateral Lunges

10 Lateral Hops

400 M Row

3 Rounds:

5 YTI’s

5 Ring Rows

5 Push Ups

5 V-Ups

5 Kettlebell Swings

Weightlifting

Bench Press (5x5x5x5x5)

Metcon

Metcon (4 Rounds for reps)

Tabata 1:

Row Calories

Tabata 2:

Russian Kettlebell Swings 70/53

Tabata 3:

Air Squats

Tabata 4:

Jump Rope.. Singles or Doubles

*Rest 2 minutes between Tabatas

Mobility

Rig Chest Stretch

Childs Pose

Couch Stretch