3/23/2019

22
Mar

3/23/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY TAYLA YOST***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Arm Circles

10 Wrist Circles

:30 Forearm Stretch

10 Band and Bow

10 1,2 Touch

400 M run/Row

3 Rounds:

10 Push Ups

10 Sit Ups

10 Kettlebell Swings

10 Ring Rows

Weightlifting

Bench Press (3x3x3x3x3)

Weighted Step-ups (10x10x10x10x10)

5R,5L

Dumbbell Lunges (10x10x10x10x10)

Dumbbell in each hand while lunging
Alternating

Metcon

Metcon (Time)

With a Partner:

800 M Run (Both Run))

60 Sit Ups

60 Goblet Squats 35/24

400 M Run

60 V Ups

60 Kettlebell Swings

200 M Run

60 Russsian Kettlebell Twists 35/24

60 Goblet Lunges 35/24

Mobility

Warm-up (No Measure)

Cat Cows

Forearm/Wrist Stretch

Couch Stretch