9/26/2019

25
Sep

9/26/2019

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

10 PVC Pass Thru’s

10 Lateral Leg Swings

10 Jumping Jacks

10 Squat to Stand

10 Bend and Bow

50 Doubles

3 Rounds:

10 Lateral Lunges (GET LOW)

5 Primal Pulls

5 Glute Bridges

5 Dumbbell Press

5 Push Ups

Weightlifting

Floor Press (3x3x3x3x3)

Metcon

Metcon (Time)

Buy In: 100 Doubles

7 Rounds:

6 Floor Press 135/95

18 Sit Ups

36 Plank Knee to Elbow

Cash Out: 50 Russian Kettlbell Swings 70/53

Mobility

Warm-up (No Measure)

Childs Pose w/ Reach

Cat Cows

Pigeon