3/20/2020

19
Mar

3/20/2020

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 CYRUS RETTMANN***

Warm-up

General Warm Up (No Measure)

2 Rounds:

10 Windmills

10 Arms up and Down

10 Bend and Bow

10 Self Hugs

10 Russian Baby Makers -aka Squat2stands 🙂

Warm-up (No Measure)

Then—>

Run 400 M

2 Rounds:

Barbell Warm Up (No Measure)

5 Barbell Deadlift

5 Barbell Hang Clean

5 Barbell Elbow Rotations/side

5 Barbell Front Squat

5 Barbell Strict Press

5 Barbell Back Squat

5 Barbell Good Morning

Weightlifting

Power Clean (5x5x5x5x5)

Metcon

Icon 1 (Time)

3 Rounds:

20 Wallballs 20/14

20 Power Cleans 135/95

Mobility

Couch Stretch

Cat Cows

Scorpions