9/25/2019

24
Sep

9/25/2019

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 MICHELLE SMITH***

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 PVC Pass Thru’s

10 Arm Circles

10 Self hugs

10 Squat to Stand

10 Bend and Bow

10 Jumping Lunges

400 M Run/Row

3 Rounds:

10 Band Pull Aparts

5 Hang Cleans

5 Push Press

5 Pull Ups

5 Push Ups

Weightlifting

Split Jerk (3x3x3x3x3)

Metcon

Metcon (Weight)

12 Minute EMOM:

Even: 10 Toe to Bar

Odd: 1 Clean* and 2 Split Jerks

*Squat or Power

Mobility

Warm-up (No Measure)

Partner PVC Shoulder Stretch

Scorpions

Runners Lunge w/Twist