8/2/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250 Row or 200m Run

10 Knee Pull + Lunge + Twist

10 Leg Cradles

10 Lateral Lunge + Rotate

10 Leg Swings at Rig

15 Banded Squats

10 Banded Side Steps each

10 Banded Hip Bridge

Mobility

Warm-up (No Measure)

Banded Hamstring Floss x 1 min ea

Weightlifting

Clean High Pull (3-3-3)

Use power clean percentages

50%

55%

60%

Clean Pull (3-3-3)

Use Power Clean Percentages

70%

80%

90%

WOD

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

12 Deadlift @ 50%

30 DU / 60 SU

8 Burpee Bar Hops

Cool Down

Warm-up (No Measure)

Rig Hamstring Stretch

Chest Stretch

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