2/23/2019

22
Feb

2/23/2019

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 STACEY MORRICAL***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Windmills

10 Runners Lunge w/twist

10 Air Squats

Run 400 M

3 Rounds:

5 Deadlift

5 Hang Cleans

5 Front Squat

5 Strict Press

5 Bar in Back Rack Elbow Rotations

5 Good Mornings

Weightlifting

Bench Press (5x5x5x5x5)

Bent Over Row (5x5x5x5x5)

Shoulder Press (5x5x5x5x5)

Metcon

Metcon (Time)

For Time:

800 M Run

18 Bench Press 115/65

28 Sit Ups

38 Plank Knee to Elbow

28 Sit Ups

18 Bench Press

800 M Run

Mobility

Warm-up (No Measure)

1:00 /leg Couch Stretch

Pigeon each Leg

Reclined Butterfly