2/05/2019

4
Feb

2/05/2019

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)

1 Round:

Line it up, On Coaches Cadence…

10 Wrist Circles

Down and Back Shuttle Run

10 Arm Circles

Down and Back Shuttle Run

10 Self Hugs

Down and Back Shuttle Run

:30 Wrist Stretch

Down and Back Shuttle Run

10 Air Squats

Down and Back Shuttle Run

10 PVC Pass Thru’s

Down and Back Shuttle Run

10 PVC Hinged T-Spine Rotations

Down and Back Shuttle Run

10 PVC Thrusters

Down and Back Shuttle Run

10 PVC Overhead Squats

Weightlifting

Front Squat (5x5x5x5x5)

Metcon

Metcon (Time)

4 Rounds:

RX+

20 Kettlebell Overhead Lunges 40/26 (Each Hand)

10 Front Squat 185/135

RX

20 Bumper Plate Overhead Lunges 35/15

10 Front Squat 135/95

Scaled

PVC Pipe Overhead Lunges

10 Front Squat 95/55

Mobility

Warm-up (No Measure)

Bench/Box PVC Lat Stretch

Couch Stretch

Cat Cows