8/3/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Soft Tissue of Choice

250 Row or 200m Run

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pulls

10 Leg Cradles

5 Inchworms

2 Rounds

10 Reverse Lunges

10 Sit-Ups

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Couch Stretch x 30 sec each

Seated Forward Fold x 30 sec

Accessory Work

DB Bent Row (4×8)

Superset:

MB GHD Hypers 3×12

WOD

Metcon (AMRAP – Rounds)

Every 3 minutes for 18 minutes (6 Rounds)

200m Run

15 Push-Ups

10 Wall Balls 20/14

*If you can’t complete the round in the time. Finish it and take the next round off.

*If finishing the round is going to be an issue then subtract 5 reps

*GOAL is to have at least 45-60 sec rest each round

*SCORE = intervals completed

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

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