9/12/2019

11
Sep

9/12/2019

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 SARAH VINCENT***

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 Self Hugs

10 PVC Pass Thru’s

10 Lateral Leg Swings

10 Lateral Lunges

10 Bend and Bow

10 Air Squats

30 Jumping Jacks

3 Rounds:

10 Banded Marches R,L,F,B

10 Banded Good Mornings

10 Crab Ups

10 Glute Bridges

Weightlifting

Front Squat (3x3x3x3x3)

Metcon

Metcon (3 Rounds for time)

3 Individual Rounds:

1 200M Sled Pull 115*/70**

10 Front Squat 135/95

30 Jumping Lunges

50 Doubles

*2/45&1/25

**1/45&2/25

Mobility

Warm-up (No Measure)

Rig Hamstring Stretch

Scorpions

Primal Pulls