6/14/2019

13
Jun

6/14/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Windmills

10 Air Squats

10 Squat to Stand

10 Lateral Leg Swings

50/100 Doubles/Singles

3 Rounds:

10 Banded Marches L,R,F,B

10 Band Pull Aparts

10 Glute Bridges

10 Crab Ups

5 Push Ups

Weightlifting

Front Rack Lunge (6x6x6x6x6)

3 Each Side

Metcon

Metcon (Time)

With a Partner:

5 Rounds:

Down and Back Sled Push (Break up as you want or both together)

100 M Barbell Front Rack Carry 135/75 (Each Partner)

SLED WEIGHT:

Round 1: Empty Sled

Round 2: 45/25

Round 3: 90/60

Round 4: 135/95

Round 5: 180/130

Mobility

Warm-up (No Measure)

Rig Hamstring Stretch

Cat Cows

Wrist/Forearm Stretch