5/16/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

10 Knee Pulls

10 Quad Pulls

5 Inchworms

10 Leg Swings ea at Rig

2 Rounds

10 Banded Side Steps

10 Hypers

6-10 Ring Rows

Mobility

Warm-up (No Measure)

Figure 4 Stretch x30 sec

Calf and Ankle on Platform x 30 sec ea

Strength

Deadlift (4×5 )

Build to heavy set of 5

First working set at 70%

Rest 2 min between

WOD

Metcon (Time)

3 Rounds

400m Run

15 Ring Rows

15 Box Jumps

Cool Down

Warm-up (No Measure)

Banded Legs

Calf Stretch

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