5/20/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Quad Pulls

10 Walking Lunges

10 Walking Hamstring

10 Lateral Lunge + Rotate

2 Rounds

10 PVC Back Squats

5 Pull Ups or Ring Rows

8 SL Hip Bridge ea

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Ring Lat Stretch x 30 sec ea

Strength

Back Squat (3-3-3-3-3)

Working sets between 75-90%

Rest 2 min between sets

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Pull Ups

10 Wall Balls 20/14

Back Lot Run

Scale w/ Jumping Pull ups or Ring Rows

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

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