2/11/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Walking Hamstring

10 Walking Leg Swings

2 Rounds

10 Banded Goodmorning

10 Hip Bridge

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Banded Hamstring x 1 min each

Strength

Deadlift (8-6-4-2-2-2)

8 @ 60%

6 @ 70%

4 @ 75%

2 @ 80 %

2 @ 85%

2 @ 85%

Rest 90 sec between sets

WOD

Metcon (Time)

21-15-9

Deadlift 225/155

Bar Facing Burpees

Cool Down

Warm-up (No Measure)

Rig Hamstring

Chest Stretch

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