3/14/2019

13
Mar

3/14/2019

Hub City CrossFit – CrossFit

After the warmup start the first 6 rowing. Work on the snatch complex until the rowers open up.

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 PVC Shoulder Opener

10 Windmills

10 Arms Up and Down

25 Plate Hop Burpees

3 Rounds:

10 Overhead Squat

10 Snatch Balance

10 Hang Snatch

10 Squating Snatch Grip Press

Weightlifting

2 position snatch complex (3x3x3x3x3)

Hip/High Hang + Above the knee/low hang Snatch

*2 sec. Pause

Metcon

3k Row (Time)

3k Row

Mobility

Warm-up (No Measure)

Child’s Pose

Open Book

Thread the Needle