6/28/2019

27
Jun

6/28/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Windmills

10 Arm Circles

:30 Wrist Stretch

100 Doubles or 200 Singles

3 Rounds:

10 Air Squats

10 lateral Lunges

5 Deadlift

5 Power Cleans

5 Strict Press

Weightlifting

Rope Climb (2x2x2x2x2)

Metcon

Metcon (Time)

With a Partner:

2 Minute Wall Sit Buy In. Switch Partners every :30

Then 2 Rounds:

50 Alternating Dumbbell Snatch 50/35

50 Weighted Box Step Ups 24/20 50#/35#

50 Med Ball Cleans 20/14

50 Abmat Sit Ups

Mobility

Warm-up (No Measure)

Scorpions

Calf Stretch

Childs Pose