3/04/2020

3
Mar

3/04/2020

Announcements

Hub City Total
Friday March 6th 6:30 pm
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Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Arm Circles

10 Lateral Lunges

10 Squat to Stand

5 Lateral Leg Swings each side

10 1,2 Touch

5 Air Squats

then–>

:30 Squat Hold w/ KB or BB

:30 Hand Stand Hold or 1 Wall Walk

then–>

2 rounds of:

5 BB Back Squats

5 BB Back Rack Lunges per Side

5 Push Ups

5 Ring Rows

Weightlifting

Back Squat (5x4x3x2x2)

Metcon

https://www.youtube.com/watch?v=oT_Nin52nJk

Metcon (5 Rounds for time)

5 Individual Rounds for Time:

12/9 Calorie Row

6 Handstand Push Ups

8 Sand Bag Squats 100/75

Mobility

Cat Cows

Happy Baby

Couch Stretch

Scorpions