10/3/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Knee Pulls

10 Leg Cradles

5 Inchworms

10 Spiderman

10 Goodmornings

2 Rounds

10 Banded Side Steps

10 Banded Hip Bridge

20 Sec Side Plank ea

Mobility

Warm-up (No Measure)

Seated Forward Fold x 30 sec

Figure 4 Stretch x 30 sec

Strength

Deadlift (5-5-3-3-1-1)

5 @ 60%

5 @ 70%

3 @ 75%

3 @ 80%

1 @ 85%

1 @ 90%

WOD

Metcon (Time)

Buy In: 500m Row

Then….

22-16-10

Goblet Lunge 55+/35+

Pull-Ups

V-Ups

Cool Down

Warm-up (No Measure)

Couch Stretch

Banded Arms

Leave a Comment