11/6/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Lateral Lunges

10 Goodmorning

10 Iron Cross

10 Scorpion

2 Rounds

10 Banded Side Steps

10 Banded TY’s

30 Sec Front Plank

Mobility

Warm-up (No Measure)

3 Min LB Work – Traps, Shoulders

Strength

BB RDL (4×6)

Build to heavy set of 6

Maintain strong posture

Brace core hard before hinging

Inverted Rows (4×10)

-Lay under bar and pull chest to bar

-May bend knees if needed

WOD

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP

9 Burpee Box Overs (24/20)

18 KB Swings (53+/35+)

Cool Down

Warm-up (No Measure)

Calf Stretch

Chest Stretch

Newborn Stretch

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