2/13/2019

12
Feb

2/13/2019

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

:30 Wrist Stretch

10 Self Hugs

10 Windmills

10 Lateral Leg Swings

10 Squat to Stand

100 Doubles/200 Singles

3 Rounds:

10 Air Squats

5 Front Squat

5 Strict Press

5 Thrusters

Weightlifting

Thruster (5x5x5x5x5)

Metcon

Metcon (Time)

For Time:

21-15-9

Thruster 95/65

Bar Hop Burpees

Jumping Lunges

Mobility

Warm-up (No Measure)

Childs Pose

Cat Cows

Couch Stretch