2/11/2019

10
Feb

2/11/2019

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 Band Pull Apart

10 Lateral Leg Swings

:30 Wrist Stretch

30 Jumping Jacks

3 Rounds:

10 Overhead Squats

10 Snatch Balance

5 Scap Pull Ups

5 Pull Ups

Weightlifting

Squat Snatch (5x5x5x5x5)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

3,6,9,12,15 etc..Bar Muscle Ups

6 Squat Snatch 135/75

12 Alternating Pistols

Bar Muscle Ups ONLY go up by 3 each round.

The Snatches and Pistol Reps stay the same.

Scaled Options:

Jumping Bar Muscle Ups

Banded Bar Muscle Ups

Pull Ups/Ring Rows and Dips

Push Ups and Dips

Plate under heel Pistols

Box Single Leg Squats (1 Leg on the Box)

Assisted Pistols

Air Squats
3..2..1..GO..

3 Bar Muscle Ups

6 Squat Snatch

12 Alt Pistols

Then…

6 Bar Muscle Ups

6 Squat Snatch

12 Alt Pistols

Then…

9 Bar Muscle Ups

6 Squat Snatch

12 Alt Pistols

Then…

Mobility

Warm-up (No Measure)

Couch Stretch

Thread the Needle

Childs Pose