February 19th 2020

18
Feb

February 19th 2020

Announcements

A friendly reminder that our regular schedule of classes will be canceled this Saturday morning in observance of the CrossFit Level 1 Certificate Course we will be hosting this weekend. Instead, we will be hosting community open gym hours from 6:30pm-7:30pm (we ask that you please try not to arrive any earlier than 6:30pm, as all Seminar attendees will have usage of the facility from 9:00am-6:30pm). All athletes (including those is CrossFit Basics) are welcome to attend our Saturday evening ‘Open Gym’. However, please still be sure to register in advance as Saturday evening sessions tend to fill up quickly.

Also, please note, that Friday early afternoon Open Gym has been canceled so that the gym can be cleaned. Please visit the Wodify schedule to make reservations.

CrossFit Old Fashion, Persistence Athletics – Foundational – At home


“Dreams are necessary to life.”

Warm-up

Warm-up (No Measure)

Warm up:

10 get ups

10 each leg swings (Front and back)

10 each leg side swing

5 each torso bend & twist

5 each straight hand stretch

30 sec plank hold

Youtube link:

https://youtu.be/NRJO5ujoI1U

Workout of the Day

Metcon (No Measure)

5 Rounds

1 min GM practice

1 min Hollow Hold practice

Youtube link:

https://youtu.be/y9y_B4EFfXQ

Cooldown

Warm-up (No Measure)

5 each alternate leg knee to chest hold

20 sec x 2 times knee folded thigh stretch

Youtube link:

https://youtu.be/zKQiLvkpNdQ