10/2/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pulls

10 Leg Cradles

10 Lunges

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

10 Push-Ups

10 Hip Bridge

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Banded Chest Opener x 30 sec ea

Banded Tricep x 30 sec ea

Strength

Bench Press (5-5-3-3-1-1)

5 @ 60%

5 @ 70%

3 @ 80%

3 @ 85%

1 @ 90%

1 @ 90+%

Rest 2 min

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

9 Push Press 135/95

15 Sit-Ups 20/14

200m Run

Cool Down

Warm-up (No Measure)

Chest Stretch

Calf and Ankle Stretch

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