10/28/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping Jacks

10 Pogos

20 Mtn Climbers

10 Up Downs

2 Rounds

10 Band Good Morning

10 Push Ups

10 Reverse Lunges (5ea)

10 Alt. V-Up (5ea)

Mobility

Warm-up (No Measure)

Adductor x 30 sec ea

Figure 4 Stretch x 30 sec ea

Strength

Back Squat (3-3-3-3-3)

-Build to heavy set of 3

T-ry to go heavier than you did the last time we did back squat.

-Working on building our strength back up.

10-12 Minutes to complete

DB Bulgarian Split Squat (4x5ea )

Rear foot elevated on a bench

Hold DB or KB in each hand

Lower knee until front leg is parallel.

Single Arm DB Row (8-8-6-6ea )

Use the bench for support. Place one hand on the bench

WOD

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

8 Burpees

15 Squats

*Move fast

*try to start wod by :45 in

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch

Banded Legs

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