5/10/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

20 Walking Lunges

10 Leg Swings each at Rig

10 Goodmorning

10 Huggers

10 Arm Circles

10 Arm Swings

20 Sec Dead Hang

Mobility

Warm-up (No Measure)

Lacrosse Ball Chest and Forearms

Strength

Warm-up (No Measure)

Strict Pull-Up Work (4×3-6)

-Weighted

-Body Weight

-Banded

-Supine Rows

Hollow Holds 3×20-30 sec

Single Arm Farmer’s Carry (4×1 each arm)

1 Rep = down and back

(switch arms before coming back)

DB Lateral Lunge (8-8-8ea)

Cool Down

Warm-up (No Measure)

Banded Arms

Figure 4 Stretch

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