11/14/2019

13
Nov

11/14/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY AMY GUTIERREZ***

Warm-up

Warm-up (No Measure)

2 Rounds

10 Wrist Circles

10 Arm Circles

:30 Wrist Stretch

10 PVC Passes

10 Bend and Bow

10 1-2 Touch

10 Air Squats

Barbell Snatch Warm Up (No Measure)

5 Snatch Grip Deadlift

5 High Hang High Pull

5 Muscle Snatch

5 Behind the Neck Snatch Grip Press

5 Snatch Balance

5 OHS

Weightlifting

Power Snatch (Heavy single 5-5-3-3-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

3 Power Snatch 135/95

6 Push Ups

9 Air Squats

Mobility

Foam roll T spine

Cat/Cow

Lizard/Runners Lunge

Couch Stretch