12/4/19

3
Dec

12/4/19

Hub City CrossFit – Legends

Warm-up

legends 30 seconds (No Measure)

Self Hugs

Arms up and Down

Jumping Jacks

Windmills

Bend and Bow

Air Squats

Banded Pass Throughs

High Knees

1-2 Touch

Fast Feet-Hands to knees

Warm-up (No Measure)

3 rounds:

5 Wall Ball

5 KB Sumo Deadlift

5 KB swings

5 Box Step ups

Weightlifting

Sumo Deadlift High Pull (5x5x5x5x5)

Metcon

Legends “Fight Gone Bad” (3 Rounds for reps)

3 rounds of:

Wall Ball Shots 10 lb

Sumo Deadlift High Pull 35#

Box Step Ups

Push Press 35#

Row

1 min Rest
scale SDHP and PP with KB or DB as needed.

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