CrossFit Collinsville – CrossFit


Warm-up (No Measure)

200m Run

3 Rounds

10 Goodmornings

10 Push-Ups

20 Crunches

10 PVC Passovers

10 PVC Lat Pulls

10 PVC OH Rotations


Warm-up (No Measure)

Lacrosse Ball Shoulders and Traps x 3min

Accessory Work

Warm-up (No Measure)

Banded Shoulder Series

(3 Rounds x 8 ea)

*Reverse Fly’s

*Banded Y’s

*Internal/External Rotation


Single Arm DB Row (4x8ea)

*Use a box or bench for support.

Single Leg RDL (4x8ea)

*Focus on hinging at the hip and to not round the back

1/2 Kneeling Single Arm DB Press (4x8ea)

*In 1/2 Kneeling postion hold 1 DB on opposite side of knee that is up.

*Maintain good posture and tight core

Cool Down

Warm-up (No Measure)

3 Position Couch Stretch x 30 sec ea

Figure 4 Stretch x 30 sec ea

Banded Arms x 30 sec ea

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