3/25/19

24
Mar

3/25/19

Hub City CrossFit – Legends

Warm-up

Legends Basic Warm Up (No Measure)

Walk or Row 250m

Then>>>>

2 Rounds

10 Reps of Each:

Neck Circles

Shoulder Circles

Self Hugs

Wrist Circles

Hip Circles

Knee Circles

Bend & Bow

Forward Lunge

Windmills

Air Squats

Jumping Jacks

PVC Passes (slow)

Weightlifting

Sumo Deadlift (3x3x3x3)

Metcon

Metcon (No Measure)

Two Half Tabatas

20/10

1 min rest in between

Row Erg

PG2OH

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