7/1/2019

30
Jun

7/1/2019

Announcements

JULY CHALLENGE
JULY. 1-7 :30 Sec Dead Hang Hold Start of Class
:30 Sec Hand Stand Hold End of Class
JULY. 8 -14 :45 Sec Dead Hang Hold Start of Class
:45 Sec Hand Stand Hold End of Class
JULY. 15-21 1 minute Dead Hang Hold Start of Class
1 Minute Hand Stand Hold End of Class
JULY. 22-28 1:15 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 PVC Pass Thru’s

10 Windmills

10 Air Squats

10 Squat to Stand

10 Lateral Leg Swings

10 Calorie Row

3 Rounds:

10 Banded Marches L,R,F,B

10 Band Pull Aparts

10 Glute Bridges

5 Pull Ups

5 Push Ups

Weightlifting

Sumo Deadlift High Pull (5x5x5x5x5)

Metcon

Metcon (Time)

21-18-15-9-6-3

Sumo Deadlift High Pull 95/65

Bar Hop Burpees

Mobility

Warm-up (No Measure)

Scorpions

Couch Stretch

Standing Quad Stretch