3/16/2019

15
Mar

3/16/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY ALYSSA DURAN***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Arm Circles

10 Wrist Circles

10 Arms Up and Down

10 Self Hugs

10 Air Squats

Run 500 M

3 Rounds:

10 Lateral Leg Swings

10 Lateral Lunges

10 Scap Push Ups

5 Scap Pull Ups

10 Sit Ups

Weightlifting

Shoulder Press Series (Sets Of 5 Until Failure)

Starting with Shoulder Press:

Set of 5

Add weight (5# or 10# per side)

Set of 5

Add Weight

and so on until you can’t complete the set of 5…THEN,

Push Press (Same weight you failed at shoulder press)

Set of 5

Add Weight

Set of 5

and so on until you can’t complete the set of 5…THEN,

Push Jerk (Same weight you failed at push press)

Set of 5

Add Weight

Set of 5

until Failure…
Record Starting weight, Finishing weight and total sets.

Sumo Deadlift (5x5x5x5x5)

Metcon

Metcon (Time)

With a Partner:

2 Rounds:

50 Slam Balls

50 Wall Balls

50 Sand Bag Lunges

50 American Kettlebell Swings 55/35

400 M Sand Bag Carry. NOT ON SHOULDERS

Mobility

Warm-up (No Measure)

Cat Cows

Wrist Stretch

Runners Lunge w/twist