Masters 5/16/19

CrossFit Collinsville – Master’s

Masters Warm Up (No Measure)

3 Down and Backs

Walking High Knees

Walking Butt Kicks

Side Steps x 10 ea

10 Goodmorning

10 Trunk Twists

10 Shoulder Rolls (fwd/bkwd)

10 Arm Circles (fwd/bkwd)

Hip Warm Up (Activation)

10 Squats

10 Side Leg Raise ea

10 Rear Leg Rase ea

30 sec 1 Leg Balance ea

Activation

Warm-up (No Measure)

ATY 2×5 ea

X-Band Walks 2x10ea

Skill

Warm-up (No Measure)

Wall Balls 3-4×10

Rest 1 min between sets

Strength

DB RDL (4×8 )

Single Arm DB Row (4x8ea)

Accessory Work

Warm-up (No Measure)

Banded Triceps 3×10-15

Plank Knee to Elbow 3×20

Cool Down

Warm-up (No Measure)

Seated Hamstring x 1 min

Ring Back Stretch x 30 sec

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