3/02/2020

1
Mar

3/02/2020

Announcements

Hub City Total
Friday March 6th 6:30 pm
GET SIGNED UP!

Hub City CrossFit – CrossFit

Warm-up

General Warm Up 2 (No Measure)

2 Rounds of:

10 Self Hugs

5 Bend and Bow

10 Lateral Lunges

5 Squat to Stand

10 Windmills

5 Primal Pulls w/Push Up

10 Air Squats

then–>

Run/Row/Ski 400m

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

:30 Squat Hold

5 Burpees

5 Beat Swings/Pull Ups

5 Barbell RDL’s

5 Barbell Hang Clusters w/Pause at full extension(TOP)

Warm-up (No Measure)

EMOM

Minute 0:

5 Thrusters & 5 Pull Ups

Minute 1:

4 Thrusters & 4 Pull Ups

Minute 2:

3 Thrusters & 3 Pull Ups

Minute 3:

2 Thrusters & 2 Pull Ups

Minute 4:

1 Thruster & 1 Pull Up
Start at a lighter weight and increase each round.

Metcon

Run in heats to CHEER each other on!

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
8 Minute Time Cap.

Mobility

Childs Pose w/Reach

Couch Stretch

Cat Cows