5/21/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Back Squat

10 Trunk Twists

2 Rounds

10 Band Pull-A-Parts

20 sec Side Plank ea

10 Hip Bridges

Mobility

Warm-up (No Measure)

Seated Forward Fold x 1 min

Kneeling Hip Flexor x 30 sec ea

Strength

BB Reverse Grip Bent Row (4×8 )

Hanging Leg Raise 3×10

*Stay as strict as possible

*Modify to knee tuck

WOD

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

3 Burpee Box Overs 30/24

6 Goblet Walking Lunge (per leg) 50/35

9 Alt DB Snatch 50/35

Cool Down

Warm-up (No Measure)

Calf Stretch

Chest Stretch

Seated Forward Fold

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