2/12/2019

11
Feb

2/12/2019

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:

250 M Row

10 Arm Circles

10 Windmills

10 Squat to Stand

10 Bend and Bow

10 Jumping Jacks

10 American Kettlebell Swings

10 1 Arm Kettlebell Push Press (5L,5R)

10 Pull Ups

10 Push Ups

10 Air Squats

Weightlifting

Turkish Get Up (1x1x1x1x1)

1 Each Arm

Metcon

Metcon (AMRAP – Reps)

18 Minute EMOM:

No Scheduled Rest!

RX

Minute 1:

Max Turkish Get Ups 53/35

Minute 2:

Max Chest to Bar Pull Ups

Minute 3:

Max Air Squats

Scaled Options:

Minute 1:

Max Turkish Get Ups 35/26

Minute 2:

Max Pull Ups, Negatives, Chin Ups, Active Hang

Minute 3:

Max Air Squats

OR

Set a number and try to obtain it each round.

1 Turkish Get Up per arm

10 Pull Ups

30 Air Squats

Mobility

Warm-up (No Measure)

Scorpion

Couch Stretch

Wrist Stretch