10/11/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row of 200m Run

10 yd Knee Pulls

10 yd Leg Cradles

10 yd Walking Lunges

10 yd Walking Leg Swings

2 Rounds

10 Goodmorning

10 Ring Rows

10 Superman

10 Single Leg Hip Bridge (5 ea)

Mobility

Warm-up (No Measure)

Lacrosse Ball Forearms and Traps x 3 min

Weightlifting

Power Clean (3-3-2-2-1-1)

3 @ 60%

3 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

Every 2 min complete your set

Work on speed when pulling under the bar.

Receive the bar with the shoulder, not wrist and forearms

WOD

Metcon (Time)

3 Rounds

10 Power Cleans 115/85

15 Push – Ups

20 Sit-Ups

Cool Down

Warm-up (No Measure)

Banded Arms

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