5/11/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Knee Pulls

10 Leg Cradles

10 Walking Hip Circles (Fwd/Bkwd)

10 Spiderman

2 Rounds

30 Sec Front Plank

30 Sec Superman

10 Band OH Pull-A-Parts

Mobility

Warm-up (No Measure)

Groiner + Hamstring

Upper Body Wall

Strength

Hang Snatch (2-2-2-2)

2 Warm Up Sets

Build to heavy set of 2

WOD

Metcon (Time)

10 Rounds

5 Hang Snatch @ 135/85

3 Ring Muscle Ups

Scaling:

Bar Muscle Ups x 3

Chest to Bar x 3

Pull-Ups (Banded) x6

Ring Rows x6

Cool Down

Warm-up (No Measure)

Banded Arms

Leave a Comment