2/28/2019

27
Feb

2/28/2019

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 JOSH CRAWFORD***
***HAPPY BIRTHDAY SHANNON MARTIN***
***HAPPY BIRTHDAY TRICIA GREAVES***

Warm-up

Warm-up (No Measure)

(8 Minutes)

2 Rounds:

10 PVC Pass Thru’s

10 PVC Hinged T-Spine Rotations

10 Bend and Bow

10 Arms Up and Down

2 Rounds:

10 Lateral Leg Swings

10 Lateral Lunges

10 Air Squats

10 Ring Rows

(8 Minutes)

Coach Led sets of 3 of each lift.

Start with Barbell Increase weight each set.

Example:

Overhead Squat: 1st Set of 3 = Bar, 2nd Set add 10# plates

Front Squat: 1st Set is what is on the bar, 2nd set add 10# plates.

Back Squat: 1st Set is what is on the bar, 2nd set add 10# plates.

Metcon

Out of the Rig

12 Minutes for each Lift (Including the Run)

400 M Run at the start of each lift and after Back Squat (4 Total)

Overhead Squat (1x1x1x1x1)

Front Squat (1x1x1x1x1)

Back Squat (1x1x1x1x1)

Mobility

1:00 Couch Stretch Each Leg

Cat cows

Hamstring Stretch