3/7/2019

6
Mar

3/7/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Windmills

10 PVC Pass Thru’s

10 Self Hugs

10 Band Pull Apart

10 Lateral Leg Swings

400 M Row

3 Rounds:

10 Lateral Hops

10 Hammer Curls

10 Dumbbell Shoulder Press

5 Scap Push Ups

5 Push Ups

5 Box Jumps

Weightlifting

Bench Press (3x3x3x3x3)

Metcon

Metcon (5 Rounds for time)

5 INDIVIDUAL Rounds for Time:

Calorie Row 10/8

8 Bench Press 135/75

15 Box Jumps 24/20

Mobility

Warm-up (No Measure)

Cat Cows

Rig Shoulder Opener

Open Book