3/7/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

500m Row

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hamstring

10 Walking Spiderman

2 Rounds

10 Band Goodmorning

10 Band Pull-A-Parts (Front/OH)

20 sec Side Planks ea

Mobility

Warm-up (No Measure)

T-Spine Flex/Ext x 10

T-Spine Rotation x 10 ea

Strength

Bent Over Row (8-8-8)

BB Warm Up + Light set

Row – Rotate – Press 3×5

SL Lowering 3x5ea

-Pause every rep

WOD

Metcon (No Measure)

4 x 30 on / 30 off

Battle Ropes

HR Push Ups

Reverse Lunges

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

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