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