3/18/2020

17
Mar

3/18/2020

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:

5 PVC Pass Throughs

10 Arm Circles F/B

5 Jumping Jacks

10 Self Hugs

5 Windmills

10 Arms Up and Down

5 Primal Pulls

then–>

250M Run

then–>

2 Rounds of:

6 BB Hang Cleans

5 BB Strict Press

4 BB Push Press

3 BB Push Jerk

Weightlifting

Push Press (5x5x5)

EOMOM 6 Format Today FROM THE GROUND

Increase weight each round working up to WOD Weight .

Metcon

Metcon (3 Rounds for time)

3 Individual Rounds for Time:

20/16 Calorie Row

8 Push Press 155/115

400 M Run

Mobility

Couch Stretch

Runners Lunge

Childs Pose w/Reach