11/26/18
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
250m Row
10 Knee Pull + Lunge + Twists
10 Walking Hamstring
10 Walking Spiderman
10 Goodmorning
10 Huggers
10 Arm Circles
2 Rounds
10 Banded Squats
10 Banded Hip Bridge
30 Sec Front Plank
Mobility
Warm-up (No Measure)
Banded Hip Flexor x 30 sec ea
Banded Hamstring x 30 sec ea
Strength
Back Squat (4×3 @ 80%)
Build up to 80% in warm up sets
Stick to 80% for all 4 working sets.
Rest 1:30-2:00 minutes betweens sets
WOD
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
7 Burpee Box Overs 24/20″
7 T2B
Cool Down
Warm-up (No Measure)
Figure 4 Stretch
Couch Stretch
Chest Stretch