9/24/2019

23
Sep

9/24/2019

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:

:30 Wrist Stretch

PVC Pass Thru’s

10 Arm Circles

10 Self hugs

10 Lateral Lunges

10 Squat to Stand

10 Bend and Bow

400 M Run/Row

3 Rounds:

10 Band Pull Aparts

5 Scap Push Ups

5 Push Ups

5 Front Squat

5 Hang Squat Cleans

Weightlifting

Squat Clean (5x4x3x2x1)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat Cleans

Mobility

Warm-up (No Measure)

Box Tricep/Lat Stretch

Couch Stretch

Cat Cows