legends 2/22/19

21
Feb

legends 2/22/19

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 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

CrossFit OPEN “Legends 19.1” (AMRAP – Reps)

AMRAP 15:

12 WB to Target

12 Cal Row

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