2/26/2019

25
Feb

2/26/2019

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:

:30 Wrist Stretch

10 Arm Circles

10 PVC Pass Thru’s

10 Windmills

10 1,2 Touch

Run/Row/Ski/Bike 250M

3 Rounds w/PVC Pipe:

5 3 Position Power Snatch – High Hang, Hang, Mid Shin

5 1/4 Squat, Behind the neck Snatch Grip Sots Press

5 Overhead Squats

5 Thrusters

Weightlifting

Power Snatch (3x3x3x3x3)

Metcon

Metcon (Time)

3 rounds for time of:

15 power snatches 95/65

15 thrusters 95/65

Mobility

Warm-up (No Measure)

Runners Lunge w/twist

PVC Pass Thru’s

Childs Pose