2/27/2019

26
Feb

2/27/2019

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 JENNY SPELTZ-JOHNSON***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Arm Circles

10 Self Hugs

10 Bend and Bow

10 1,2 Touch

100 Singles

3 Rounds:

5 Pull Ups/Ring Rows

5 Push Ups

10 Sit Ups

10 Deadlift

Weightlifting

Deadlift (10x10x5x5x3x3)

Metcon

Metcon (Time)

100 Double Under Buy In

21-15-9 reps for time of:

Pull-ups

Deadlifts 225/155

100 Double Under Cash Out

Mobility

Warm-up (No Measure)

Banded Hamstring w/wipers

Calf Stretch

Chest Opener