2/20/19

19
Feb

2/20/19

Announcements

FEBRUARY CHALLENGE
FEB. 1-7 :30 Sec Dead Hang Hold Start of Class
:30 Sec Hand Stand Hold End of Class
FEB. 8 -14 :45 Sec Dead Hang Hold Start of Class
:45 Sec Hand Stand Hold End of Class
FEB. 15-21 1 minute Dead Hang Hold Start of Class
1 Minute Hand Stand Hold End of Class
FEB. 22-28 1:30 minute Dead Hang Hold Start of Class
1 Minute Hand Stand Hold End of Class

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

Skills/Drills

Legends Kettlebell

2 Sets of 10 Reps each Movement:

1 Arm Russian KB Swings (both arms)

Around the Worlds

Arm curls (both arms)

1 Arm KB Clean and Press

Goblet Squat

KB Deadlift and High Pull

1 Arm Row

1 Arm Farmers Carry (Down and Back-> switch arms)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 of:

10 Russian KBS

20 Plate Toe Taps

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