Legends 7/1/19

30
Jun

Legends 7/1/19

Announcements

JULY CHALLENGE
JULY. 1-7 :30 Sec Dead Hang Hold Start of Class
:30 Sec Hand Stand Hold End of Class
JULY. 8 -14 :45 Sec Dead Hang Hold Start of Class
:45 Sec Hand Stand Hold End of Class
JULY. 15-21 1 minute Dead Hang Hold Start of Class
1 Minute Hand Stand Hold End of Class
JULY. 22-28 1:15 minute Dead Hang Hold Start of Class
1 Minute Hand Stand Hold End of Class

Hub City CrossFit – Legends

Warm-up

Legends Basic Warm Up (No Measure)

Walk or Row 250m

Then>>>>

2 Rounds

10 Reps of Each:

Neck Circles

Shoulder Circles

Self Hugs

Wrist Circles

Hip Circles

Knee Circles

Bend & Bow

Forward Lunge

Windmills

Air Squats

Jumping Jacks

PVC Passes (slow)

Skills/Drills

Legends Squat Drills (No Measure)

-Banded Marches/Walks

-Box Squat

-Squat to Target

-Wall Squat

-Goblet Squat

-Heel Elevated Plate Squat

-Pole/Rig Squat

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

Metcon

Metcon (Time)

18-15-9-6-3 of:

-Goblet front squats

-plate hops

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