2/07/2019

6
Feb

2/07/2019

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 Squat to Stand

10 Lunges w/twist

10 Air Squat

10 Pull ups

10 Push Ups

Kettle Bell (No Measure)

2 Rounds:

5 1-Arm Kettle bell Swing

5 1-Arm Kettle Bell Clean and Press Per Side

5 1-Arm Kettle Bell Snatch Per Side

5 1-Arm Kettle Bell OHS Per Side

5 1-Arm Bottoms Up Kettle Bell Press (Light)

Weightlifting

Push Press (5x5x3x3x2)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mobility

Warm-up (No Measure)

Couch Stretch

Reclined Butterfly

Childs Pose