6/21/2019

20
Jun

6/21/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY STACY PORCHIA***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Self Hugs

10 Arm Circles

10 Wrist Circles

10 1,2 Touch

10 Lateral Leg Swings

Row 500 M

3 Rounds:

10 Lateral Lunges

5 Push Ups

5 Hang Cleans

5 Front Squat

5 Push Press

Weightlifting

Clean and Jerk (3X3X3X3X3)

Does not have to be touch and go.

Metcon

Metcon (Time)

With a Partner:

100 Calorie Row

50 Clean and Jerks 135/95

80 Calorie Row

40 Clean and Jerks 155/105

Mobility

Warm-up (No Measure)

Wrist Stretch

Standing Quad Stretch

Rig Hamstring Stretch