10/6/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250M Row or 200m Run

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Huggers

10 Arm Circles

10 Arm Swings

10 Air Squats

10 Hip Bridge

30 Sec Front Plank

30 Sec Side Plank ea

Mobility

Warm-up (No Measure)

Banded Internal Rotation x 30 sec ea

Banded Lat x 30 sec ea

Strength

Shoulder Press (5-5-3-3-1-1)

5 @ 60%

5 @ 70%

3 @ 75%

3 @ 80%

1 @ 85%

1 @ 90%

WOD

Metcon (Time)

50-40-30-20-10

DU

5-4-3-2-1

DB Man-Makers 55/35

Cool Down

Warm-up (No Measure)

Banded Arms

Calf and Ankle Stretch

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