5/6/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Pogo Jumps

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hamstring

10 Walking Spiderman

2 Rounds

15 Squats

10 Banded Goodmorning

5 Strict Pull-Ups or Rows

Mobility/Flexibility

Warm-up (No Measure)

Foam Roll Calves and Hamstrings x 2 min

Kneeling Hip Flexor x 30 sec ea

Calf Stretch x 30 sec ea

WOD

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

400m Run

18 KB Swings 53/35

15 Pull Ups

12 Goblet Squats 53/25

9 HR Push Ups

Scale workout accordingly!

We are doing a long one today to get you used to working for a long period of time and pacing appropriately. Murph is almost here!

If you’re not a strong runner break it up as you need to. You only become better at something by working on your weaknesses.

Pull Ups scale to Jumping or Ring Rows

The run counts as 1 rep

Cool Down

Warm-up (No Measure)

Banded Arms

Banded Legs

Couch Stretch

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