8/29/2019

28
Aug

8/29/2019

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 Self Hugs

10 Arm Circles

10 Wrist Circles

10 1,2 Touch

10 Lateral Leg Swings

Row 15 Calories

3 Rounds:

10 Lateral Lunges

5 Push Ups

5 Hang Cleans

5 Front Squat

5 Wallball Shots

Weightlifting

Hang Power Clean (5X5X5X5X5)

Metcon

Metcon (3 Rounds for time)

3 Individual Rounds for Time:

15/12 Calorie Row

10 Hang Power Cleans 135/95

20 Wallball Shots 20/14

1 Down and Back Sled Push 135/90 (3 Plates, 2 Plates)

Mobility

Warm-up (No Measure)

Wrist Forearm Stretch/Mash

Scorpions

Couch Stretch