2/21/2019

20
Feb

2/21/2019

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 Jumping Jacks

10 Air Squats

10 Arm Circles

10 PVC Pass Thru’s

10 Wrist Circles

50 Singles =both rounds

3 Rounds:

10 Overhead Squat

10 Hang Snatch

10 Snatch Balance

10 Russian Kettlebell Swings

Weightlifting

EOMOM 10

From the Ground

Increase Weight First 2 Rounds as Needed. Keep That Weight for the last 3 rounds.

Snatch Balance (5x5x5x5x5)

Metcon

Rest 3 Minutes between Tabata’s

You can go as hard as you need or use these Tabata’s as active rest in preparation for 19.1.

Metcon (AMRAP – Reps)

Tabata:

Bicep Curls

Metcon (Calories)

Tabata:

Row

Metcon (AMRAP – Reps)

Tabata:

Russian Kettlebell Swings 53/35
Focus on the hip hinge.

Kettlebell Swings are not a squat.

Mobility

Warm-up (No Measure)

Cat Cows

Open Book Stretch

Couch Stretch