February Facebook Check In!
So far we are doing great with lots of people checking in. Keep it up! We are halfway through the month. Each time you check into CFH on Facebook the remainder of the month, we will donate 25 cents to The Baltimore Station, a residential treatment program supporting veterans transitioning through the cycle of poverty, addiction, and homelessness to self sufficiency. Check out the CrossFit Federal Hill Facebook page here.
Skill WOD
2 Minutes of Shoulder Distraction with a band
2 Minutes of Ring Rows
2 Minutes of One Arm DB Hang Power Snatch (use this as a warm up for the workout)
1 Round- There is no score here, you will be at each station for 2 minutes. Work and rest as needed.
WOD
1 Minute at each station
Rowing for Cals
KB Swings
One Arm DB Hang Snatch
Sit ups
1 minute Rest
4 Rounds
Fitness: 35/26
RX: 53/35
RX+: 70/53
Put the DB weight in the comments, there will be no prescribed weight for this portion.
Put the DB weight in the comments, there will be no prescribed weight for this portion.
The shuttle sprint… featuring Taylor(s)