9/30/2017

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m M Run

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Leg Swings

10 Goodmornings

10 Squats

10 Pull-Up or Ring Row

10 Reverse Lunges

Mobility

Warm-up (No Measure)

Chest Stretch x 30 sec ea

Couch Stretch x 30 sec ea

Figure 4 Stretch x 30 sec ea

WOD

Metcon (Time)

1 Mile Run

50 Power Cleans 95/65

50 Push-Ups

50 Reverse Lunges

50 Ring Rows

1 Mile Run

*May scale run to 800m if needed

*Both partners run at same time

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

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