8/10/2019

9
Aug

8/10/2019

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

***HAPPY BIRTHDAY TOMORROW COACH CARTER***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Wrist Circles

10 PVC Pass Thru’s

10 Lateral Leg Swings

10 Jumping Jacks

10 Squat to Stand

10 Bend and Bow

Run 250 M

3 Rounds:

10 Lateral Lunges

5 Primal Pulls

5 Glute Bridges

10 Air Squats

5 Ring Rows

Weightlifting

Shoulder Press (5x5x5x3x5)

Last 5 is a drop set.

Bent Over Row (5x5x5x3x5)

Last set is a drop set.

Metcon

Metcon (Time)

5 Rounds:

20 Jumping Air Squats

10 Hand Release Push Ups

20 Slam Balls 30/20

10 Ring Rows

20 Lunges

10 Wall Ball Shots 20/14

Mobility

Warm-up (No Measure)

Childs Pose

Couch Stretch

Runners Lunge w/Twist