3/16/2020

15
Mar

3/16/2020

Announcements

COVID-19 STANDARD PRECAUTIONS:
-Wash your hands with soap and water BEFORE AND AFTER CLASS for at least 30 Seconds
-Wipe down all equipment after use
-Try to avoid touching eyes, nose, and mouth if possible
-Spray any collections of sweat or bodily fluids with Cleanser-and let stand for 10 min
-Show up if you are well, live life and don’t panic
-STAY HOME IF YOU ARE FEELING ILL

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY ALYSSA DURAN***

Warm-up

Deadlift Warm Up (No Measure)

2 rounds of:

10 Bend and Bow

10 Squat to Stand

5 Primal Pulls

5 Back Extensions

5 PVC Deadlift

5 PVC Good Mornings

then–>

3 rounds of:

5 KB Deadlift

5 Russian KB Swings

5 KB Sumo Deadlift High Pull

then–>

2 rounds of:

10 BB Deadlift

8 BB Bent Over Row

6 BB Strict Press

4 BB Biceps Curls

Weightlifting

Deadlift (5x5x5x5x5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Deadlift 225/165

10 Pull Ups

10 Bicycle Sit ups

Mobility

Rig Hamsrting stretch w/band on toes

Cat Cows

Childs Pose w/Reach