3/27/19 Benchmark Day

26
Mar

3/27/19 Benchmark Day

Hub City CrossFit – Legends

Warm-up

Warm-up (No Measure)

2 rounds:

200m row

10 Arms up and Down

10 self hugs

10 Lateral Lunges

10 Bend and bow

10 wall ball

5 KB DL

5 DB shoulder to overhead

Metcon

Legends Mini FGB (3 Rounds for reps)

3 Rounds

AMRAP- 45 Seconds of:

Wall Ball shots

Deadlift 65/45

Box Step Ups

DB Overhead Press

Row (Cal)

Rest 1 min

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