4/11/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Leg Cradles

10 Walking Leg Swings

5 Inchworms

2 Rounds

10 Banded Air Squats

10 Banded Side Steps

10 Goodmornings

Mobility

Warm-up (No Measure)

Banded Hip Flexor

Banded Hip Internal Rotation

Strength

Back Squat (3-3-3-3-3)

3 @ 65%

3 @ 75%

3 @ 80%

3 @ 85%

3 @ 85+%

Rest 2 min between sets

WOD

Metcon (Time)

4 Rounds

Back Lot Run or 2 Laps on Turf

21 KB Swings 53/40

42 DU’s / 84 Singles

Cool Down

Warm-up (No Measure)

Calf Stretch

Rig Hamstring Stretch

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