5/12/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 PVC Passovers

10 PVC Lat Pulls

10 PVC OH Rotations

2 Rounds

10 Banded Hip Bridge

15 Crunches

10 Goodmorning

Mobility

Warm-up (No Measure)

Figure 4 Stretch

Adductor Stretch

Chest Stretch

Strength

Goblet Squat (4×10 )

Heavy!

V-Ups 4×10-12

Reverse Hypers 3×10

WOD

Metcon (Time)

Buy In: 500m Row

4 Rounds

50 Double Unders / 100 Singles

30 Air Squats

10 Burpee Box Overs

Cash Out: 400m Run

Cool Down

Warm-up (No Measure)

Calf Stretch

Newborn Stretch

Chest Stretch

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