10/9/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10yd Quad pull + Lunge + Reach

10yd Leg Cradles

10yd Lateral Lunge + Rotate

10yd Walking Leg Swings

10 Banded Steps (Lateral, Forward and Backward)

10 Banded Hip Bridge

10 Push-Ups

10 Scap Pull-Ups

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Adductor Stretch x 30 sec ea

Calf and Ankle x 30 sec ea

Strength

Back Squat (10-8-6-4)

10 @ 60%

8 @ 70%

6 @ 75-80

4 @ 80-85

Metcon (AMRAP – Reps)

Max Effort Back Squat at 50% of 1RM

Max set of unbroken reps

Don’t rest longer than 2 breaths at the top

Terminate set if rest too long or technique is not maintained

WOD

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

8 Wall Balls 20/14

4 Wall Climbs

Rest 1 min

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

8 Calorie Row

8 Burpees Over the Rower

Cool Down

Warm-up (No Measure)

Banded Legs

Chest Stretch

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