3/17/2020

16
Mar

3/17/2020

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

Warm-up

Warm-up (No Measure)

2 rounds of:

10 Lateral Lunges

10 Squat to Stand

5 Lateral Leg Swings each side

10 1,2 Touch

5 Air Squats

10 Lunges

then–>

:60 Squat Hold

:30 Tricep Wall Stretch each side

:30 Wrist Stretch each side

then–>

2 rounds of:

5 BB Hang Cleans

5 BB Front Squats

5 BB Elbow Rotations each Side

5 Push Ups

Weightlifting

Metcon (Weight)

EMOM 6:

RX 135/95

Perform the number of front squats and then hold the barbell in the front rack until :45. Repeat each minute.

ODD-10 Front Squat

EVEN-5 Front Squat

Metcon

Metcon (Time)

3 Rounds:

30 Alternating Dumbbell Snatch 50/35

30 Goblet Squats 50/35

12 MINUTE TIME CAP

Mobility

Scorpions

Couch Stretch

Cat Cows