12/23/19

22
Dec

12/23/19

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

Metcon (Time)

12 Days of Fitmas-Legends

1 Burpee

2 Box Dips

3 Hanging knee Raises

4 KB Sumo Deadlift

5 KB Swings

6 Goblet Squats

7 Wall Ball

8 Ring Rows

9 Air Squats

10 Box Step ups

11 Plate Hops

12 Calorie Row

Workout is completed just like the song….1, then 2-1, then 3-2-1, then 4-3-2-1 and so on….until all 354 reps are done.

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