9/10/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Passovers

10 Around the World

10 Shoulder Press

10 Good Morning

10 Back Squats

10 Trunk Twists

2 Rounds

8 KB RDL

8 KB Russian Swing

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Couch Stretch x 30 sec ea

Figure 4 Stretch x 30 sec ea

Chest Stretch x 30 sec ea

Strength

Floor Press (4×10 )

use 1 DB or 2

Lay on back with knees bent

Tap elbow to floor then press

Barbell Goodmornings (4×10)

Place bar on back

Make sure to keep bar over your feet when you hinge

May also use a plate or band

WOD

Metcon (Time)

800m Odd Object Carry

KB/ DB / Slam Ball / Plate

Conditioning

1 Mile Run (Time)

Optional

Cool Down

Warm-up (No Measure)

Banded Legs

Calf Stretch

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