6/17/2019

16
Jun

6/17/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY WENDY MARKS***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Windmills

10 Squat to Stand

10 Arms Up and Down

10 Band Pull Aparts

10 Air Squats

25 Jumping Jacks

3 Rounds:

5 Box Jumps

5 Push Ups

5 Hang Clean

5 Shoulder Press

5 Good Mornings

Weightlifting

Back Squat (5x5x5x5x5)

Metcon

Metcon (Time)

For Time:

20 Deadlifts 135/85

400 M Run

20 Back Squat 135/85

400 M Run

20 Push Press 135/85

400 M Run

20 Box Jumps 24/20

400 M Run

20 Hang Cleans 135/85

RX+ 155/115

Mobility

Warm-up (No Measure)

Couch Stretch

Cat Cows

Childs Pose