8/06/2019

5
Aug

8/06/2019

Announcements

AUGUST SQUAT CHALLENGE!
“The squat should be a stretch”
1 MINUTE SQUAT HOLD AT THE BEGINNING OF CLASS
1 MINUTE SQUAT HOLD AT THE END OF CLASS
Add Weight as needed. If you can hold for the whole minute, LOAD IT UP!
Points of Performance/Goals:
If Using a Kettlebell ELBOWS OFF KNEES!
Feet shoulder width apart.
Toes pointed forward.
Upright torso.
Hips as low as you can go. (A to G)

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 PVC Pass Thru’s

10 Lateral Leg Swings

10 Jumping Jacks

10 Squat to Stand

10 Bend and Bow

Run 400 M

3 Rounds:

10 Lateral Lunges

5 Primal Pulls

5 Glute Bridges

5 Power Cleans

5 Front Squat

Weightlifting

Front Rack Lunge (10x10x10x10x10)

Alternating 5 each leg

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

3 Power Clean

6 Front Rack Lunge

12 Push Press

RX 95/65

RX+ 135/95

Mobility

Warm-up (No Measure)

Couch Stretch

Cat Cows

Standing Quad Stretch