3/14/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Quad Pulls

10 Walking Leg Swings

10 Walking Lunges

10 Goodmornings

10 Air Squats

2 Rounds

10 Banded Side Steps ea

10 Band Pull A Parts

Mobility

Warm-up (No Measure)

3 Position Couch Stretch x 30 sec ea

Adductor Stretch x 30 sec ea

Strength

Goblet Lunge (4×5 per leg )

Perform walking

Superset w/

3 War Shoulders 3x8ea

-Front/Lateral/Bent Lateral

Side Planks 3×20 sec ea

WOD

Metcon (AMRAP – Rounds)

EMOM for 12

Min 1 = 10 Cal Row + 5 Burpees

Min 2 = 15 Wall Balls 20/14

Min 3 = 12 Slam Ball Over Shoulder 50/30

Score Rounds Completed

Cool Down

Warm-up (No Measure)

Banded Arms

Banded Legs

Couch Stretch

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