9/09/2019

8
Sep

9/09/2019

Announcements

SEPTEMBER CHALLENGE
HOLLOW AND ARCH HOLDS
—–NO ANGELS—–
Beginning of Class
Week 1- :30 Sec Hollow hold :30 Sec Arch hold
Week 2- :45 Sec Hollow hold :45 Sec Arch hold
Week 3- 1:00 Hollow hold 1:00 Arch hold
Week 4-1:30 Hollow hold 1:30 Arch hold

The Hollow and Arch are the foundation to gymnastics movements. ( Handstands, Pull Ups, Kipping Pull Ups, Muscle Ups)They require CORE to EXTREMITY strength and MIND to MUSCLE connections which are the building blocks for for everything else we do.

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY AUSTIN LEACH***
***HAPPY BIRTHDAY BRENNAN LEACH***

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 Arm Circles

10 Self Hugs

10 Arms Up and Down

10 Air Squats

250 M Run

3 Rounds:

10 Squat to Stand

10 PVC Pass Thru’s

10 PVC Snatch Balance

10 PVC Overhead Squats

10 Wallball Shots

Weightlifting

Overhead Squat (3x3x3x3x3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

20 Wallball Shots 20/14

400 M Run

10 Overhead Squat 95/65

RX+:

30 Wallball Shots

135/95 OHS

Mobility

Warm-up (No Measure)

Runners Lunge

Calf Stretch

Scorpions