12/6/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Passovers

10 Around the World

10 Lat Pulls

10 Shoulder Press

10 Goodmorning

10 Back Squats

10 Trunk Twists

10 Leg Swings each

10 Spiderman

10 Scorpion

1 Min Front Plank

10 Banded TY’s

10 Single Leg Bridges each

Mobility

Warm-up (No Measure)

Couch Stretch x 30 sec ea

Adductor Stretch x 30 sec ea

Strength

Slam Ball Ground Over Shoulder (4×1 min Max Reps )

Rest 1-2 Minutes between sets

Then

Barbell Curls 3×10-12

DB Front Raise/Lateral Raise 3x10ea

WOD

Metcon (Time)

Partner WOD – Synchronized

4 Rounds

35 Synchro Air Squats

25 Synchro Russian KB Swings 53+/35+

15 Synchro HR Push-Ups

*Synchro Air Squats – just to be at the bottom of your squat at same time during the movement. If one squats faster they need to wait for their parter to get there before they come up.

*Synchro Russian Swings – The bell must be above the shoulders at the same time

*HR Push-Ups – Chest must be on the ground together, stay in unison as well as you can

*Communicate and work together!

Cool Down

Warm-up (No Measure)

Chest Stretch

Figure 4 Stretch

Banded Hamstring

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