11/29/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Back Squat

10 Trunk Twists

10 Spidermans

10 Leg Swings each

10 Reverse Lunges

10 Banded TY’s

10 Banded Row + Rotate + Press

10 Banded Goodmorning

Mobility

Warm-up (No Measure)

Banded Lat Stretch x 1 min ea

Banded Hip Flexor x 1 min ea

Accessory Work

Renegade Row (6-6-6-6 ea)

Build to heavy set of each.

Plank + Alt row each arm

Hollow Rocks (3×20)

WOD

Metcon (No Measure)

3x 30 Sec on / 30 Sec off

Rope Slams

Slam Balls 20/30/50

Russian Twists 20/14

Slam Ball Lunges

KB RDL’s

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch

Seated Forward Fold

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