6/7/2019

6
Jun

6/7/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Windmills

10 Squat to Stand

10 Lateral Lunges

10 Lateral Leg Swings

Row 15 Calories

3 Rounds:

5 Scap Pull Ups

5 Scap Push Ups

5 Push Ups

20 Bicycle Sit Ups

5 Crab Ups

Weightlifting

Bench Press (5x5x5x5x5)

Metcon

Metcon (AMRAP – Reps)

Teams of 3:

15 Minute AMRAP:

100 Bench Press 185/135

100 Calorie Row

Wall Ball Shots 20/14

Break it up how ever you want.

1 Partner works on Wall Balls while the other 2 complete the bench press and calorie row, sub as needed. Once the bench press and the calories are completed it’s all wall balls!(1 person at a time)

SCORE IS TOTAL WALL BALL SHOTS

Mobility

Warm-up (No Measure)

Scorpions

Couch Stretch

Childs Pose