8/21/2019

20
Aug

8/21/2019

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

10 Arm Circles

10 Lateral Leg Swings

10 Squat to Stand

10 Bend and Bow

400 M Run/Row

3 Rounds:

10 Band Pull Aparts

5 Scap Push Ups

5 Push Ups

5 Dumbbell Press

Weightlifting

Shoulder Press (5x5x5x5x5)

Metcon

Metcon (No Measure)

25 Minute EMOM:

15 Shoulder to Overhead 95/65

3 Rope Climbs

15/12 Calorie Row

15 Slam Balls 30/20

15 Russian Kettlebell Swings 70/53

Mobility

Warm-up (No Measure)

Childs Pose w/Reach

Couch Stretch

Standing Quad Stretch