legends 3/15/19

14
Mar

legends 3/15/19

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

Weightlifting

Dumbbell Thruster (5x5x5x5x5)

Metcon

Legends “Fran” Scaled (Time)

15-9-6 reps of:

DB Thrusters

Ring Rows

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