1/3/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Passover

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Trunk Twists

2 Rounds

10 Band Pull-A-Parts (Front / OH )

10 X-Band Walks each

Mobility

Warm-up (No Measure)

LB Shoulders x 2 min

Strength

Shoulder Press (10-8-6-4)

BB Warm Up + 1 light set

10 @ 55%

8 @ 65%

6 @ 70%

4 @ 75-80%

Rest 90 sec between sets

WOD

Metcon (Time)

Buy In: 20 Burpees

21-18-15-12

HSPU

Walking Lunges (Reps per leg)

Cash Out: 20 Slam Ball

Over the Shoulder

Cool Down

Warm-up (No Measure)

Banded Arms

Figure 4 Stretch

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