9/16/2019

15
Sep

9/16/2019

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

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Windmills

10 Air Squats

10 Squat to Stand

10 Lateral Leg Swings

400 M Run

3 Rounds:

10 Supinated Band Pull Aparts

5 Hang Cleans

5 Thrusters (:02 hold at top and bottom)

5 Pull Ups

Weightlifting

Thruster (5x5x5x5x5)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Mobility

Warm-up (No Measure)

Scorpions

Primal Pulls

Cat Cows

Couch Stretch