10/4/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll – Quads, Back, Calves

3 Down and Backs

10 Quad Pulls

10 Walking Lunges

10 Leg Cradles

10 Leg Swings

2 Rounds

10 PVC OH Squats + Band

10 OH Band Pull-A-Parts

Mobility

Warm-up (No Measure)

Thread the Needle + T-Spine x 10 ea

Downward Dog x 30 sec

Weightlifting

Overhead Squat (3-3-3-3)

2 Warm Up Sets

Build to heavy 3 with good technique

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Cool Down

Warm-up (No Measure)

Couch Stretch

Newborn Stretch

Calf and Ankle Stretch

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