8/5/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll/LB of Choice

10 Goodmorning

10 Lateral Lunges

10 Air Squats

10 Huggers

10 Arm Circles

Musical MB’s

Mobility

Warm-up (No Measure)

Dead Hang x 20-30 sec

Calf Stretch on Platform x 30 sec ea

WOD

Metcon (AMRAP – Rounds and Reps)

21 Min AMRAP

9 Power Snatch 75/45

15 Box Jump 24/20

9 T2B

Back Lot Run

*Alternate rounds with partner

*Partner must hold 25-45lb plate while partner completes round

*If plate touches ground stop and do 3 burpees

Scaling for T2B = 15 Knee Tucks

Scaling for Box Jumps = Step Ups

Cool Down

Warm-up (No Measure)

Couch Stretch

Calf Stretch

Leave a Comment