6/13/2019

12
Jun

6/13/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY FIDENCIA RAMIREZ***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Jumping Jacks

10 Bend and Bow

10 PVC Pass Thru’s

10 Lateral Lunges

10 Air Squats

10 Band Pull Aparts

100 Singles

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

Bent Over Row (5x5x5x5x5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

7 Pull Ups

14 American Kettle bell Swings 53/35

28 Doubles

Mobility

Warm-up (No Measure)

Banded Lat Stretch

Cat Cows

Couch Stretch