8/30/2019

29
Aug

8/30/2019

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 SHARLA YOUNGER***
***HAPPY BIRTHDAY MARIA MARTINEZ***

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Band Pull Aparts

10 Air Squats

10 Windmills

10 Lateral Lunges

400 M Run

3 Rounds:

5 YTI’s

5 Scap Push Ups

5 Push Ups

5 V-Ups

5 Dumbell Press

Weightlifting

Bench Press (5x5x5x5x5)

Metcon

Metcon (Time)

With a Partner:

400 M Run (both)

100 Bench Press 135/95

400 M Run (both)

150 Russian Kettlebell Swings 70/53

400 M Run (both)

200 Plate Overhead Lunges 45/25

400 M Run (both)

Mobility

Warm-up (No Measure)

Primal Pulls

Cat Cows

Couch Stretch