5/19/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

10 Reverse Lunges

10 Goodmorning

10 Spiderman

10 Iron Cross

10 Scorpion

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

30 Sec Front Plank

30 Sec Glute Bridge Hold

10 Banded Squats

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor x30 sec

Half Kneeling Hamstring x30 sec

Adductor Stretch x 30 sec

Strength

Back Squat (8-6-6-4-4)

Build to heavy set of 4

Goal should be around 80-85%

Rest 2 min between sets

WOD

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

100yd Single Arm DB Farmer Carry 70/50

12 Burpees

150yd Shuttle Run

Cool Down

Warm-up (No Measure)

Forearm Stretch

Couch Stretch

Chest Stretch

Leave a Comment