5/15/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs or 200m Run

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Spiderman

10 Goodmorning

10 Huggers

10 Arm Circles

3 Rounds

5-10 Push-Ups

10 Air Squats

Mobility

Warm-up (No Measure)

Lacrosse Ball Chest and Triceps – 3 min

Assisted Squat

Strength

Bench Press (10-8-8-6-6)

Build to heavy set of 6

Use a spotter

Rest as needed

WOD

Metcon (Time)

30-20-10

Alt DB Snatch (50/35)

Wall Balls (20/16)

*100 DU or 150 Single between rounds

Cool Down

Warm-up (No Measure)

Chest Stretch

Couch Stretch

Calf Stretch

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