6/24/2019

23
Jun

6/24/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Lateral Lunges

10 1,2 Touch

10 Squat to Stand

10 Bend and Bow

100 Singles

3 Rounds:

10 Deadlift

10 Good Mornings

10 Push Ups

20 Lateral hops

Weightlifting

Deadlift (5x4x3x2x1)

Metcon

Metcon (AMRAP – Reps)

12 Minute Time Cap

4-8-12-16-20-24-28-etc

Deadlift 225/155

Wall Ball Shots 20/14

4 = 8

8 = 24

12 = 48

16 = 80

20 = 120

24 = 168

28 = 224

32 = 288

36 = 360

Mobility

Warm-up (No Measure)

Rig Hamstring Stretch

Scorpions

Cat Cows