4/15/19

CrossFit Collinsville – Master’s

Warm-up (No Measure)

Wodify set up and overview

-download the app

-check email for confirmation

-create password

Tour the app

-Sign in to class

-See the workout

-Log results

Warm-up

Masters Warm Up (No Measure)

3 Down and Backs

Walking High Knees

Walking Butt Kicks

Side Steps x 10 ea

10 Goodmorning

10 Trunk Twists

10 Shoulder Rolls (fwd/bkwd)

10 Arm Circles (fwd/bkwd)

Hip Warm Up (Activation)

10 Squats

10 Side Leg Raise ea

10 Rear Leg Rase ea

30 sec 1 Leg Balance ea

Footwork

Warm-up (No Measure)

Zig Zag Cone Drill

-Linear / Lateral footwork

Strength

BB RDL (3×10 )

Bar Push Ups 3×10

Rest 30 – 60 sec between sets

Conditioning

Metcon (No Measure)

3 Rounds (30 sec on / 30 sec off)

Squats

MB Slams

Ring Rows

Slam Ball Carry

Cool Down

Warm-up (No Measure)

Ring Arm Stretches

Wall Hamstring Stretch

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