4/16/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Knee Pull + Lunge + Reach

1o Leg Cradles

10 Leg Swings each

10 Spiderman

2 Rounds

10 OH Pull-A-Parts

10 PVC Goodmorning

5 PVC OH Squats with Pause

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 30 sec ea

Banded Lat Stretch x30 sec ea

Strength

Overhead Squat (5-5-5-5-5)

Work on depth and positioning.

Don’t increase weight if not reaching good depth

WOD

Metcon (Time)

1000m Row

50 Wall Balls 20/14

30 KB Swings 53/35

10yd HS Walk / 20 yd Bear Crawl

Cool Down

Warm-up (No Measure)

Couch Stretch

Seated Forward Fold

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