2/08/2019

7
Feb

2/08/2019

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 Bend and Bow

10 Air Squats

10 Arm Circles

10 Lateral Leg Swings

3 Rounds:

250 M Row

10 Goblet Squats

10 Burpees

Weightlifting

Overhead Squat (5x5x3x3x2)

Metcon

Metcon (Time)

5 Rounds:

50 Doubles

25 Russian Kettlebell Swings 53/35

10 Overhead Squat 135/95

Mobility

Warm-up (No Measure)

Partner PVC Stretch

Scorpion

Cat Cows