3/05/2020

4
Mar

3/05/2020

Announcements

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

Hub City CrossFit – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

2 rounds of:

10 Lateral Lunges

10 Squat to Stand

5 Lateral Leg Swings each side

10 1,2 Touch

5 Air Squats

10 Lunges

then–>

:60 Squat Hold w/ KB or BB

:30 Tricep Wall Stretch each side

:30 Wrist Stretch each side

then–>

2 rounds of:

5 BB Front Squats

5 BB Elbow Rotations each Side

5 BB Front Squats w/ 2 second pause in hole

5 Push Ups

5 Pull Ups

5 Box Jumps

Weightlifting

Squat Clean (2x2x2x2x2)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Med Ball Cleans 20/14

10 Ring Rows

10 Slam Balls 30/20

10 Med Ball Box Step Ups 20# 24″/14# 20″

Mobility

Couch Stretch

Calf Stretch

Scorpions