Legends 6/21/19

20
Jun

Legends 6/21/19

Hub City CrossFit – Legends

Warm-up

Legends Power Warm Up (No Measure)

2 Rounds:

200m Row

10 Windmills

10 Lateral Lunges

10 Glute Bridge

10 KB Deadlift

10 KB Swings

10 1/4 “Thumb”bell Thrusters

Gymnastics

Rope Let Down (2x2x2)

Starting from Box or the ground

Use rope to pull from sitting to standing

Slow control let down-hand over hand

Metcon

Legends Stations 2 (No Measure)

2 Rounds:

45 seconds of work

15 seconds rest and rotate

S1: Battle Ropes

S2: Air Squats

S3: Wall Balls

S4: Ring Rows/Banded Rows

S5: DB Shoulder Press

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