3/29/2019

28
Mar

3/29/2019

Hub City CrossFit – Legends

Warm-up

Legends Power Warm Up (No Measure)

2 Rounds:

100m Row

10 Windmills

10 Lateral Lunges

10 Glute Bridge

10 KB Deadlift

10 KB Swings

10 1/4 “Thumb”bell Thrusters

Metcon

Metcon (Time)

21-15-9

Calorie Row

Wall or Box Push up

Skills/Drills

Legends Speed and Balance (No Measure)

2 Rounds:

10 Plate Toe Taps -In Front

10 Plate Toe Taps-To Side

10 Alternating Plate Taps

10 Calf raises on Plate

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