2/02/2019

1
Feb

2/02/2019

Announcements

FEBRUARY CHALLENGE
FEB. 1-7 :30 Sec Dead Hang Hold Start of Class
:30 Sec Hand Stand Hold End of Class
FEB. 8 -14 :45 Sec Dead Hang Hold Start of Class
:45 Sec Hand Stand Hold End of Class
FEB. 15-21 1 minute Dead Hang Hold Start of Class
1 Minute Hand Stand Hold End of Class
FEB. 22-28 1:30 minute Dead Hang Hold Start of Class
1 Minute Hand Stand Hold End of Class

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY CRAIG VOGT***

Warm-up

DYNAMIC WARM-UP (No Measure)

DOWN and BACK

Lateral lunges

Knee hugs

Samson lunge

Zombie walk

1,2,3 Toe touch

1,2,3 Quad Stretch

Heel Walks

Toe Walks

Inch Worms

Single Leg hops (Right down, Left back)

Bunny Hops

High Skips

Duck Walk

High knees

Butt kicks

Carioca

Bear Crawl

Row/Run 500m

Weightlifting

Squat Snatch (3x3x3x3x3)

Not Touch and Go

Clean and Jerk (3x3x3x3x3)

Not Touch and Go

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

1 Squat Snatch 115/75

1 Overhead Squat

REST 2 Minutes

AMRAP 5:

Clean and Jerk 155/115

REST 2 Minutes

AMRAP 5:

Calorie Row

Mobility

Warm-up (No Measure)

Thread the Needle

Childs Pose

Foam Roll