4/10/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

2 Min Run/Row/Bike

10 Knee Pulls

10 Walking Hamstring

5 Inchworms

10 X-Band Walk ea

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Deadlift

10 Trunk Twists

Mobility

Warm-up (No Measure)

Foam Roll Calves, Hams, Low Back x 3 min

Seated Forward Fold x1 min

Strength

Deadlift (5-5-3-3-3)

5 @ 65%

5 @ 70%

3 @ 75%

3 @ 80%

3 @ 85%

*Rest 2 minutes between sets

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

Back Lot Run

25′ HS Walk / Bear Crawl

20 Walking Lunges

20 Russian Swings 53/35

*HSW and BC count as 5 reps

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

Figure 4 Stretch

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