11/15/19

14
Nov

11/15/19

Hub City CrossFit – Legends

Warm-up

Legends Dynamic Warmup (No Measure)

2 Rounds

10 Self Hugs

10 Shoulder Rolls

10 Torso Rotations

10 Hip Circles

10 Arm Circles (Both Directions)

10 Leg Swings

10 Air Squats

Then>>>>>

**Down and Walk back of:

Frankenstein Walk

1-2-3 Touch

Lateral Lunges

Heel Walk

Toe Walk

1-2 Squat

High Knees

Butt Kicks

Metcon

“Betty Boop” (AMRAP – Rounds and Reps)

AMRAP 7

As many rounds and reps as possible in 7 min of:

15 Air Squats

3 Burpees

Skills/Drills

Legends Balance 2 (No Measure)

2 Rounds:

Single Leg Balance with toe taps @ 12, 3, 6, 9 O’Clock

:10 Single Leg Balance with Eyes Closed

4-5 Reps Single Leg Deadlift (light/use rig for stability)

Mobility

Legends Mobility (No Measure)

:30 Seconds of each

1 Arm across (both sides)

1 Arm behind (both sides)

Standing Quadriceps Stretch

Forward Fold Hamstring Stretch (ground or standing)

Calf Stretch on wall or rig

Chest Opener

Overhead Shoulder Opener

Wrist/Forearm stretch