9/23/2019

22
Sep

9/23/2019

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 Arm Circles

10 Wrist Stretches

10 Self Hugs

10 Arms Up and Down

10 Bend and Bow

10 Lateral Lunges

50 Doubles

3 Rounds:

5 Y-T-I

5 Scap Push Ups

5 Scap Pull ups

5 Kettlebell Swings

5 Burpees

Weightlifting

Sumo Deadlift High Pull (5x5x5x5x5)

Metcon

Metcon (Time)

5 Rounds:

15 Sumo Deadlift High Pull 75/55

15 Box Jump Overs 24/20