2/7/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll / Lacrosse Ball

10 Passovers

10 Around the World

10 Lat Pull

10 Shoulder Press

10 Goodmorning

10 Back Squat

10 Trunk Twists

3 Rounds

10 Band Pull-A-Parts

20 Sec Hollow Hold

20 Sec Hip Bridge

Mobility

Warm-up (No Measure)

Upper Body Wall Stretch x 30 sec

Chest Stretch x 30 sec ea

Accessory Work

DB Curl to Press (4×8)

Perform these kneeling

Superset with:

Laying MB Knee Tucks 3×12

3 Way Shoulders 3×10 ea

(Front / Lateral / Bent Lateral )

Bird Dog Holds 3×15 sec ea

WOD

Metcon (Time)

5 Rounds

8 Burpee Over Hurdle

12 Air Squats

15 Sit-Ups

Cool Down

Warm-up (No Measure)

Banded Legs

Banded Arms

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