5/18/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs or 200m Run

10 Quad Pull + Lunge + Rotate

10 Walking Leg Swings

10 Walking Hip Circles

10 Goodmornings

1 Round

10 PVC Passovers

10 Lat Pulls

10 PVC Thrusters

1 Round

15 Hip Bridge

15 Sit-Ups

10 Scap Push-Ups

Mobility

Warm-up (No Measure)

LB Traps and Shoulders x 2 min

Hanging Partner T-Spine x 30 sec

Assisted Squat x 1 min

WOD

Metcon (Time)

50 Cal Row

50 Thrusters 75/55

50 T2B

50 Box Step Ups

50 MB Sit-Ups

50 Hang Clean 75/55

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

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