1/10/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

250m Row

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

10 Lateral Lunges

10 Huggers

10 Arm Circles

2 Rounds

30 Sec Wall Sit

20 sec Side Plank each

8 Single Leg Hip Bridge each

Mobility

Warm-up (No Measure)

LB Glutes x 1 min ea

Kneeling Hip Flexor + Hamstring x 30 sec ea

Strength

Split Squat (4×8 each )

DB Hammer Curls 3×10

Cuban Press 3×10

Rest 60 sec after each set

WOD

Metcon (No Measure)

3 Rounds (1 min on / 30 sec off)

Front Plank

Jump Rope (DU or Singles)

Reverse Lunges (may hold MB or plate)

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch

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