11/4/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
200m Run/250m Row/ 10-15 Cal Bike
10 Quad Pull + Lunge + Reach
10 Leg Cradles
10 Spiderman
10 Iron Cross
10 SL RDL ea
10 Cuban Press
2 Rounds
8 SL Bridge each
20 Sec Side Plank each
Mobility
Warm-up (No Measure)
Kneeling Hip Flexor + Hamstring x 30 sec ea
Thread the Needle x 30 sec ea
Strength
Single Leg RDL (4x6ea )
Use barbell
Focus on proper hip hinge, do not bend at the back and reach for the floor.
DB Lateral Lunge (4x6ea)
Hold MB or DB at Chest
Focus on depth and keeping side leg straight
Pair with…
Hollow Rocks 3×20
WOD
Metcon (Time)
Buy In: 400m Run
6 Rounds
6 DB Snatch 70/50
30 DU
Cash Out: 400m Run
Cool Down
Warm-up (No Measure)
Banded Hamstrings
Banded Posterior Shoulder
Calf Stretch