2/16/2019

15
Feb

2/16/2019

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 MELISSA BUCKNER***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Windmill

10 PVC Pass Thru’s

10 Band Pull Aparts

10 Arm Circles

Run/Row 500 M

3 Rounds:

5 Runners Lunge w/twist

10 Air Squats

10 1,2 Touch

10 Deadlift

10 Dumbbell Strict Press

Weightlifting

Single Leg Romanian Deadlift (10x10x10x10x10)

5 each leg

Good Mornings (5x5x5x5x5)

Dumbbell Push Press (5x5x5x5x5)

Dumbbell in each hand “bells” front and back. Dip and Drive.

Metcon

Metcon (Time)

4 Rounds:

RX 53/35

25 Kettlebell Snatch Right Arm

25 Kettlebell Snatch Left Arm

25 Goblet Squat

500 M Run

Mobility

Warm-up (No Measure)

Runners Lunge w/twist

Couch Stretch

Calf Stretch

Cat Cows

Childs Pose