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