2/15/2019

14
Feb

2/15/2019

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

Weightlifting

DYNAMIC WARM-UP (No Measure)

DOWN and BACK

Lateral lunges

Knee hugs

Samson lunge

Zombie walk

1,2,3 Toe touch

1,2,3 Quad Stretch

Heel Walks

Toe Walks

Inch Worms

Single Leg hops (Right down, Left back)

Bunny Hops

High Skips

Duck Walk

High knees

Butt kicks

Carioca

Bear Crawl

Row/Run 500m

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

“Jerry” (AMRAP – Rounds and Reps)

AMRAP 12:

50 Doubles

25 Box Jumps 24/20

10 American Kettlebell Swings 53/35

Mobility

Warm-up (No Measure)

Wrist Stretch

Cat Cows

Calf Stretch