10/12/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pull + Lunge + Twists

10 Leg Cradles

10 Good Morning

10 Lateral Lunges

10 Huggers

10 Arm Swings

2 Rounds

5 Strict Pull Ups or Ring Rows

10 Hip Bridge

20 sec Side Plank ea

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x 30 sec ea

OH Tricep/Lat Stretch x 30 sec ea

Strength

Sumo Deadlift (10-8-8-6-6)

Build to heavy set of 6

Make sure to brace every rep

Don’t bounce the bar from the floor

Go from a dead stop

WOD

Metcon (Time)

21-15-9

Strict Pull Ups

Deadlift 185/135

*Use a bands as needed

*Regular deadlifts

Cool Down

Warm-up (No Measure)

Banded Arms

Banded Hamstring

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