11/27/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

20 Walking Lunges

10 Rig Leg Swings each

5 Inchworms

10 Lateral Lunges

10 Passovers

10 Shoulder Press

5 Push Press

5 Push Jerks

Mobility

Warm-up (No Measure)

3 Position Couch Stretch x 30 sec ea

Strength

DB Bulgarian Split Squat (4x6ea)

Hold weight in goblet position

Build to heavy set of 6 on each leg

Bent Over Row (4×8)

Build to heavy set of 8

Maintain good posture when increasing weight

WOD

Metcon (AMRAP – Rounds)

EMOM 15

Min 1- 10 S2OH @ 135/95

Min 2- 50 DU / 100 SU

Min 3 – 8/6 Strict Pull-Ups

*S2OH should be unbroken

*Force yourself to do Double Under’s to practice if you almost have them.

*May use bands for pull-ups but make them hard

Repeat for 5 rounds each

Score is number of intervals completed.

Cool Down

Warm-up (No Measure)

Banded Arms

Figure 4 Stretch

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