6/11/2019

10
Jun

6/11/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY DWAYNE GARDNER***
***HAPPY BIRTHDAY JON HOLLSTEIN***
***HAPPY BIRTHDAY SUZY MONTOYA***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Arm Circles

10 Self Hugs

10 Arms Up and Down

10 Windmills

10 Squat to Stand

Run 400 M

3 Rounds:

5 Pull Ups

5 Push Ups

10 Sit Ups

10 Good Mornings

10 Deadlift

Weightlifting

Deadlift (5x5x3x3x2)

Metcon

Metcon (Time)

For Time:

3,6,9,12,15,18 Deadlift 275/185

Between Each Set(5 Total):

100 M 1 Arm Farmers Carry 53/35

Mobility

Warm-up (No Measure)

Wrist\Forearm Stretch

Rig Hamstring Stretch

Couch Stretch