5/15/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Knee Pulls

10 Walking Lunges

10 Walking Hamstring

10 Lateral Lunge + Rotate

2 Rounds

10 Banded Goodmorning

10 Reverse Lunges

10 Supermans

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 30 sec ea

Banded Hamstring x 30 sec ea

Strength

BB Split Squat (6-6-6-6 each leg )

Bar on back

Lower gently and lightly touch knee to ground

Hollow Holds 3×20 sec

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

200m MB Run 20/14

9 Deadlift 225/165

12 Bar Facing Burpees

Cool Down

Warm-up (No Measure)

Banded Legs

Foam Roll

Leave a Comment