3/2/2019

1
Mar

3/2/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 PVC Hinged T-Spine Rotations

10 1,2 Touch

10 Bend and Bow

10 Push Ups

Crossover Symmetry (Placard )

Perform the Strength exercises on the card

Kettle Bell (No Measure)

2 Rounds:

5 1-Arm Kettle bell Swing

5 1-Arm Kettle Bell Clean and Press Per Side

5 1-Arm Kettle Bell Snatch Per Side

5 1-Arm Kettle Bell OHS Per Side

5 1-Arm Bottoms Up Kettle Bell Press (Light)

Weightlifting

Dumbbell Bench Press (8x8x8x8x8)

Weighted Step-ups (10x10x10x10x10)

5R,5L

Farmer’s Carry (Down and Back 2 Times)

Metcon

Metcon (Time)

3 Rounds:

250 M Farmers Carry 50/35

50 Plank Knee to Elbow

250 M Slam Ball Run 30/20

25 Slam Balls

Mobility

Primal Pulls

Scorpions

Wrist/Forearm Stretch,Mash