Masters 5/9/19

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

Skill

Warm-up (No Measure)

Tight Rope Walks 4×10-15 yd

-For more challenge try with eyes closed

Strength

Suitcase Deadlift (4×8)

Use 2 kettlebells

Feet in between the bells

Keep your back flat and press through your heels

Warm-up (No Measure)

Lunges or Step Ups

Lunge Options

-Walking

-Stationary with or without target

Step Ups use box or plates

Farmer’s Carry (4x40yd)

Conditioning

Metcon (No Measure)

3 Rounds (30 sec on / 30 sec off)

Push Ups (bar or floor)

KB Swings

Slam Balls

Cool Down

Warm-up (No Measure)

Hamstring Stretch

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