2/14/2019

13
Feb

2/14/2019

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

***HAPPY BIRTHDAY MICHELLE GERIG***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Windmills

10 Squat to Stand

10 Lateral Leg Swings

Row/Run 400 M

3 Rounds:

10 Push Ups

10 Pull Ups

10 Air Squats

10 Kettlebell Swings

Weightlifting

Sumo Deadlift High Pull (5x5x5x5x5)

Metcon

Metcon (AMRAP – Reps)

15 Minute AMRAP with a Partner

From 0:00-4:00:

Max Hand-Release Push-Ups

Max Kettlebell Sumo Deadlift High-Pulls 53/35

(alternate between movements, switch as desired)

1 minute Rest

From 5:00-8:00:

Max Synchronized Air Squats (partners grip wrists)

1 minute Rest

From 9:00-11:00:

Partner A Max Row (calories)

Partner B run 400 meters

From 11:00-13:00:

Partner B Max Row (calories)

Partner A run 400 meters

Finally, from 13:00-15:00:

Max STRICT Pull-Ups (partners alternate each minute)

Mobility

Warm-up (No Measure)

Scorpions

Couch Stretch

Banded Lat Stretch