2/09/2019

8
Feb

2/09/2019

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 Arm Circles

10 Self Hugs

10 Wrist Circles

3 Rounds:

250 M Row

10 Lateral Leg Swings

10 Air Squats

10 Band Pull Aparts

5 Banded Marches (L,R,F,B)

Weightlifting

Back Squat (5x5x5x5x5)

Good Mornings (5x5x5x5x5)

Farmer’s Carry (Down and Back)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

RX 95/65

Scaled Options: 65/45 Barbell, Dumbbells or a Medicine Ball

6 Power Cleans

6 Front Squats

6 Front Step Lunges

6 Push Press

6 Back Squats

6 Back Step Lunges

6 Push Ups

Mobility

Warm-up (No Measure)

Childs Pose

Couch Stretch

Cat Cows