1/2/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Walking Lunges

5 Inchworm Push Ups

10 Walking Spiderman

10 Leg Swings each way

10 Goodmorning

10 Air Squats

10 Ring Rows

30 Sec Front Plank

30 Sec Side Plank each

30 sec Hip Bridge Hold

Mobility

Warm-up (No Measure)

Foam Roll Hamstrings and Quads x 2 min

Calf and Ankle Stretch x 30 sec ea

Conditioning

Warm-up (No Measure)

Sled Work

Sprints 3×2 (Rest 60-90 sec)

Pulls 3×2 (Rest 60-90 sec)

WOD

Metcon (Time)

50 Cal Row

40 Goblet Squats 53/35

30 HR Push Ups

20 Pistols

10 Burpees

Cool Down

Warm-up (No Measure)

Couch Stretch

Rig Hamstring

Figure 4

Chest Stretch

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