3/03/2020

2
Mar

3/03/2020

Announcements

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

Hub City CrossFit – CrossFit

Warm-up

Deadlift Warm Up (No Measure)

2 rounds of:

10 Bend and Bow

10 Squat to Stand

5 Primal Pulls

5 Back Extensions

5 PVC Deadlift

5 PVC Good Mornings

then–>

3 rounds of:

5 KB Deadlift

5 Russian KB Swings

5 KB Sumo Deadlift High Pull

then–>

2 rounds of:

10 BB Deadlift

8 BB Bent Over Row

6 BB Strict Press

4 BB Biceps Curls

Weightlifting

Deadlift (5x4x3x2x2)

Metcon

Metcon (Time)

7 Rounds:

10 Deadlift 225/165

100 ft 1 Arm Farmers Carry 70/53

Mobility

Rig Hamstring Stretch

Lying Figure 4

Childs Pose