2/18/2019

17
Feb

2/18/2019

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 MASON LINTON***

Warm-up

Warm-up (No Measure)

2Rounds:

10 Arm Circles

10 PVC Pass Thru’s

10 Windmills

10 Band Pull Aparts

100 Plate Hops

3 Rounds:

10 Air Squats

5 Scap Pull Ups

5 Scap Push Ups

5 Push Ups

10 Single Dumbbell Push Press (5 R,5 L)

Weightlifting

Dumbbell Over Head Lunge (20x20x20x20x20)

1 Dumbbell Overhead
10 Each Leg

Metcon

Metcon (Time)

4 Rounds:

RX 50/35

30 Dumbbell Overhead Lunges

20 Single Arm Dumbbell Overhead Squat

10 Burpees over Dumbbell

Mobility

Warm-up (No Measure)

Thread the Needle

Couch Stretch

Cat Cows