4/16/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

2 Min Run / Bike / Row (your choice)

10 Walking Hamstring

10 Walking Lunges

10 Walking Leg Swings

10 Goodmorning

2 Rounds

30 Sec Front Plank

10 Hip Bridges

15 Band Pull-A-Parts

Mobility

Warm-up (No Measure)

Foam Roll – Hamstrings and Calves x 2 min

Strength

Single Leg RDL (4×8 ea)

Hold DB on opposite side of leg you’re standing on

Keep slight bend in knee and focus on moving at the hip.

Incline DB Row (4×8)

Chest down on bench

Pull shoulder blades together and squeeze at the top of the row

WOD

Metcon (Time)

Buy In: 30 Cal Bike

3 Rounds

12 Deadlift 225/165

15 HR Push Ups

200m Run

Cash Out: 30 Cal Row

Cool Down

Warm-up (No Measure)

Rig Hamstring

Chest Stretch

Calf Stretch

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