8/10/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Passovers

10 OH Rotations

10 Shoulder Press

10 Goodmorning

10 Reverse Lunges

30 Sec Front Plank

10 Banded Sided Steps each

10 Band Pull-A-Parts (Front)

Mobility

Warm-up (No Measure)

LB Forearms and Lats x 2 min

Gymnastics

Warm-up (No Measure)

Kipping T2B Work

-Work on body control and awareness

-Control swings

-Get the kip down then add in the knee tuck/leg raises/T2B

3-4 sets of 5-10 reps

Superset:

Hollow / Arch Complex 3×5 sec each position

-Try not to use arms or legs to roll

-work on body control

Accessory Work

DB RDL (3×8)

Increase weight as possible

Rest as needed

DB Plank Rows (3x8ea)

Increase weight as possible

Rest as needed

WOD

Warm-up (No Measure)

**Optional**

Metcon (Time)

10 down to 1

Burpees

Box Jumps

Cool Down

Warm-up (No Measure)

Banded Legs

Calf Stretch

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