8/11/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Goodmorning

10 Walking Leg Swings

10 Lateral Lunge + Rotate

2 Rounds

10 Banded Squats

10 Banded Side Steps

20 Sec Side Plank each

Mobility

Warm-up (No Measure)

T-Spine Flex Ext x 10

Hanging Partner T-Spine x 20 sec

Weightlifting

Overhead Squat (3-3-3-3)

2 Warm Up Sets

-Build to heavy set of 3

-Use target if needed

-May use rack of go from floor

WOD

Metcon (AMRAP – Reps)

CFC Version of 2223 Intervals

2 Rope Climb

15 MB Slams

AMRAP OH Squats 115/75

Rest 1 Min

Rope Climb Scaling

-3 Rope Pull-Ups

-12 Ring Rows

*First 3 rounds are 2 minutes

*Last round is 3 minutes

*Pick up where you left off from the previous round

*Once you have done 75 Reps you are done

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

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