3/4/2019

3
Mar

3/4/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Arm Circles

10 PVC Pass Thru’s

10 Self Hugs

10 Windmills

Run/Row/Ski/Bike 400 M

3 Rounds:

10 Lateral Lunges

10 Deadlift

10 Push Ups

10 Ring Rows

Weightlifting

Deadlift (5x4x3x2x1)

Metcon

Metcon (Time)

7 Rounds for Time:

14 MINUTE TIME CAP

10 Burpees to a 6″ Target

20 Sit-ups

Scaling Options/Ideas

7 rounds for time of:

8 burpees to a 6″ Target

15 sit-ups

7 rounds for time of:

5 burpees to a target 3 inches above your max reach

10 sit-ups

Mobility

Warm-up (No Measure)

Banded Hamstring w/wipers

Primal Pulls

Runners Lunge w/twist