8/13/2019

12
Aug

8/13/2019

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:

PVC Pass Thru’s

:30 Wrist Stretch

10 Arm Circles

10 Lateral Leg Swings

10 Squat to Stand

10 Bend and Bow

Row/Run 500 M

3 Rounds:

10 Band Pull Aparts

5 Scap Push Ups

5 Push Ups

5 Hang Cleans

5 Push Press

Weightlifting

Push Jerk (3x3x3x3x3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

5 Push Jerk 135/85

7 Ring Dips

11 Jumping Air Squats

Mobility

Warm-up (No Measure)

Couch Stretch

Scorpions

Banded Tricep Stretch