11/1/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pulls

10 Leg Cradles

10 Quad Pulls

10 Lateral Lunge + Rotate

10 Huggers

10 Arm Circles

2 Rounds

10 Goodmorning

10 Air Squats

10 Band Pull-A-Parts

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x 30 sec ea

Seated Forward Fold x 30 sec

Strength

Deadlift (6-6-4-4)

6 @ 70%

6 @ 75%

4 @ 80%

4 @ 85%

Warm up to 70% then begin working sets

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

3 Strict Pull-Ups

6 HR Push-Ups

9 Wall Balls 20/14

Cool Down

Warm-up (No Measure)

Hamstring on Rig

Couch Stretch

Chest Stretch

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