4/14/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Knee Pull + Lunge + Twist

10 Quad Pulls

10 Lateral Lunge + Rotate

10 Goodmorning

2 Rounds

10 Air Squats with pause

5 Strict Pull-Up or Ring Rows

30 sec Front Plank

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x 30 sec ea

Dead Hang x 30 sec

WOD

Metcon (Time)

5 Rounds

30 DB Front Squats (50/35) (35/20)

30 Pull-Ups

20 DB Front Rack Lunges

20 Box Jumps (24/20)

**bands or jumping pull-ups

**Prefer you to jump instead of step on box jumps. Use small boxes or plates if needed.

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch

Banded Arms

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