1/8/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pulls

10 Leg Cradles

10 Walking Leg Swings

10 Spiderman

10 Goodmorning

2 Rounds

10 Banded Side Steps

10 Banded Hip Bridge

10 Ring Rows

Mobility

Warm-up (No Measure)

Banded Hamstring on Rig x 1 min ea

Strength

Deadlift (10-8-6-4-4)

10 @ 55%

8 @ 65%

6 @ 75%

4 @ 80%

4 @ 85%

CrossFit Lite:

KB Deadlifts (10-10-8-8)

Band Pull-A-Parts (10-10-10)

WOD

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP

10 Ring Rows

15 KB Swings 62/40

20 MB ABMat Sit Ups 20/14

CrossFit Lite:

13 Min AMRAP

6 Ring Rows

10 KB Russian Swings

15 Abmat Sit-Ups or Crunches

Cool Down

Warm-up (No Measure)

Banded Legs

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