2/19/2019

18
Feb

2/19/2019

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 Self Hugs

10 Arm Circles

10 PVC Pass Thru’s

10 Wrist Circles

10 Air Squats

25 Jumping Jacks

3 Rounds:

5 Deadlift

5 Hang Squat Cleans

5 Front Squat

5 Strict Press

5 Thrusters

5 Hanging Knee Raises

Metcon

Metcon (Time)

21 – 15 – 9

Row Calories (Ladies 19 – 13 – 7)

Front Squat 95/65

15 – 12 – 9

Toes to Bar

Hang Squat Cleans 95/65

12 – 9 – 6

Barbell Facing Burpees

Thrusters 95/65

Weightlifting

Front Squat (5x5x5x5x5)

Mobility

Warm-up (No Measure)

Wrist Stretch

Childs Pose w/walk hands right/left

Runners Lunge w/twist