8/8/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Leg Swings at Rig

10 Passovers

10 Lat Pulls

10 OH Rotations

2 Rounds

10 DB Bent Row

10 DB Strict Press

5 Jump Squats

Weightlifting

Hang Clean (3-3-3-3)

Warm Up to 60%

3 @ 60@

3 @ 70%

3 @80%

3 @ 85%

Rest 1:30-2 min

*May do power or squat

WOD

Metcon (Time)

3 Rounds

400m Run

5 Hang Clean @ 60%

5 S2OH

Cool Down

Warm-up (No Measure)

Banded Arms

Foam Roll

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