4/11/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Pulls

10 Leg Cradles

10 Goodmorning

10 Arm Circles

10 Huggers

2 Rounds

10 Banded TY’s

10 Push Ups

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Chest Stretch x 30 sec ea

Kneeling Hip Flexor + OH Reach x 30 sec ea

Strength

DB Incline Bench Press (10-8-6-6)

1-2 warm up sets

Accessory Work

Warm-up (No Measure)

Banded Tricep Ext. 3×15

Banded Bicep Curl 3×15

WOD

Metcon (4 Rounds for reps)

4 Rounds (30 sec on / 30 sec off )

Slam Ball Over Shoulder 50/30

Cal Bike

T2B

Cal Row

*Score each whole round

*4 Scores

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

Foam Roll

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