8/4/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row or 400m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

5 Inchworms

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

10 Band Pull-A-Parts

10 Banded Side Steps

10 Banded Squats

Mobility

Warm-up (No Measure)

Foam Roll – Quads, IT Band, Hams x 3 min

Strength

DB Walking Lunges (4×10 (5 each leg) )

Seated Overhead Dumbbell Press (4×8-10)

Sit on edge of bench

WOD

Metcon (Time)

15-12-9

Thrusters 95/65

C2B Pull-Ups

Sit-Ups

*C2B Scaling

-Bands

-Jumping C2B

*Make sure what you are able to touch chest to bar no matter the scaling.

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

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