3/11/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pull + Lunge + Twist

10 Lateral Lunge + Rotate

10 Walking Leg Swings

5 Inchworms

2 Rounds

10 Band Goodmornings

10 Ring Rows

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Foam Roll Hamstrings

Seated Forward Fold

Strength

Squat Clean (1-1-1-1-1)

Build to heavy single

WOD

Metcon (Time)

100 DU / 200 Singles

50 Wall Balls 20/14

25 HR Push Ups

15 Deadlift 225/165

100 DU / 200 Singles

35 Wall Balls 20/14

15 HR Push Ups

10 Deadlift 225/165

Cool Down

Warm-up (No Measure)

Banded Legs

Chest Stretch

Calf Stretch

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