2/04/2019

3
Feb

2/04/2019

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

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

Power Clean (3x3x3x3x3)

Metcon

Metcon (Time)

21-15-9

RX+

Ring Dips

Power Cleans 185/135

Box Jumps 30/24

RX

Box Dips

Power Cleans 135/95

Box Jumps 24/20

Scaled

Push Ups

Med Ball Cleans 20/14

Step Ups 20″/12″

Mobility

Warm-up (No Measure)

Wrist Stretch

Thread the Needle

Primal Pulls