2/20/2019

19
Feb

2/20/2019

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 BRANDY GASKEY***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Windmills

10 PVC Pass Thru’s

10 Self Hugs

10 Arms Up and Down

10 Bend and Bow 10 Squat to Stand

Run/Row/Ski 500 M

3 Rounds:

5 Scap Push Ups

1 Plank Circle

5 Scap Pull Ups

5 Pull Ups

5 Deadlift

5 Push Press

Weightlifting

Push Press (3X3X3X3X3)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 Pull Ups

5 Deadlift 135/95

8 Push Press 135/95

Mobility

Warm-up (No Measure)

Reclined Butterfly

Rig Hamstring Stretch

Rig Shoulder Opener