8/7/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Walking Lunges

10 Quad Pulls

10 Lateral Lunge + Rotate

10 Goodmorning

10 Leg Swings at Rig

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 30 sec ea

Adductor Stretch x 30 sec ea

Strength

Back Squat (3-3-3-3-3)

Tempo Squats (3-0-1-1)

*Starting set at 60%

*Buid to heavy maintaing depth and tempo

*Rest 1:30-2:00 min

WOD

Metcon (AMRAP – Reps)

“Death By”

Wall Balls 20/14)

Min 1 = 1 Wall Ball

Min 2 = 2 Wall Ball

Etc. until cannot complete the round you are on.

Cool Down

Warm-up (No Measure)

Couch Stretch x 1 min ea

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