6/15/2019

14
Jun

6/15/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY TOMORROW SEAN GRISWOLD***

Warm-up

Warm-up (No Measure)

2 Rounds:

PVC Pass Thru’s

10 Arm Circles

10 Lateral Leg Swings

10 Squat to Stand

10 Bend and Bow

400 M Run

3 Rounds:

10 Band Pull Aparts

5 Scap Push Ups

5 Push Ups

5 Ring Rows

5 Dumbbell Press

Weightlifting

Weighted Step-ups (10x10x10x10x10)

5 each leg

Turkish Get Up (2x2x2x2x2)

2 each arm

Metcon

“Stronger When Wet” (Time)

For time:

80 double unders

40 Russian KBS 70/55

20 Ring Dips

10 Chest to Bar Pull Ups

Run 800m

10 Chest to Bar Pull Ups

20 Ring Dips

40 Russian KBS 70/55

80 Double Unders

Rx+ BMU for CTB

Mobility

Warm-up (No Measure)

Cat Cows

Childs Pose

Scorpions