1/31/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Soft Tissue Work

Tabata Warm Up

Air Squats

Front Plank

Rest 1 Min

Tabata Warm Up

Reverse Lunge

Crunches

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x 30 sec ea

Seated Forward Fold x 1 min

Accessory Work

BB RDL (4×8 )

X-Band Walks 3x10ea

*Increase weight as possible

*Rest as needed

Warm-up (No Measure)

Superset:

Banded Bicep Curl 3×15-20

Hollow Holds 3×20 sec

-Rest as needed

Superset:

MB Wall Sit 3×30 sec

Side Planks 3×30 sec ea

-Rest as needed

Recovery

Metcon (Time)

Optional Recovery Row

1000m Row

*Recovery pace

Cool Down

Warm-up (No Measure)

Foam Roll of Choice

Banded Legs

Couch Stretch

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