9/30/2019

29
Sep

9/30/2019

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 PVC Pass Thru’s

10 Arm Circles

10 Self hugs

10 Lateral Lunges

10 Squat to Stand

10 Bend and Bow

400 M Run/Row

3 Rounds:

10 Band Pull Aparts

5 Scap Push Ups

5 Push Ups

5 Front Squat

5 Hang Squat Cleans

Weightlifting

Front Squat (3x3x3x3x3)

Metcon

Metcon (Time)

For Time:

15-12-9-12-15

Front Squat 135/95

Push Ups

RX+ All sets of front squats unbroken.

*14 Minute Time Cap

Mobility

Warm-up (No Measure)

Scorpions

Door Jamb Stretch

Couch Stretch