6/29/2019

28
Jun

6/29/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 Arm Circles

10 Self Hugs

10 PVC Pass Thru’s

10 Lateral Leg Swings

50 Jumping Jacks

3 Rounds:

5 Deadlift

5 Hang Cleans

5 Front Squat

5 Strict Press

5 Good Mornings

Weightlifting

Crossover Symmetry

Perform the Strength exercises on the card

Power Clean, Squat Clean, Push Jerk Complex

1 Power Clean + 1 Squat Clean+ 1 Power Jerk

Metcon

“Long Gone” (Time)

On the 3:00 x 6 Rounds:

400 m Run

3 Power Cleans (115/80)

3 Squat Cleans (115/80)

Score is slowest of the 6 rounds, with rounds beginning on the 0:00, 3:00, 6:00, 9:00, 12:00, and 15:00

Mobility

Warm-up (No Measure)

Wrist Stretch

Runners Lunge w/Twist

Cat Cows