5/17/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Lateral Lunges

10 Huggers

10 Arm Circles

10 Arm Swings

Mobility

Warm-up (No Measure)

Groiner + Hamstring

Prone Pec Stretch

Strength

DB Bulgarian Split Squat (4×8 ea)

May take a short rest between legs.

Build over 4 sets if possible

May keep both feet on ground if balance is an issue

DB Curl to Press (4×8-10)

Perform in kneeling position

WOD

Metcon (AMRAP – Reps)

Death By:

Push-Ups

Goblet Squats 53/35

2k Row (Time)

Max Effort 2k Row
Optional: but recommended

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

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