11/2/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pull + Lunge + Twist

10 Walking Hamstring

10 Lateral Lunge + Rotate

10 Walking Spiderman

2 Rounds

10 Banded Squats

10 Diagonal Pull-A-Parts

15 Crunches

Mobility

Warm-up (No Measure)

Banded Assisted Squat or Goblet Assisted Squat x 1 min

Banded Lat Stretch x 30 sec ea

Strength

Alt. KB Thruster (4×12 (6ea arm) )

*Hold KB In Front Rack when squatting

*Every rep you will press 1 arm while other arm stays in front rack

*Alternate arms every rep

*Will challenge your coordination as well as how well you can keep a good position when squatting.

Accessory Work

Warm-up (No Measure)

Pallof Press Holds 3×20 sec ea

WOD

Metcon (Time)

10 down to 1

S2OH (135/95)

Box Jumps (30/24)

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

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