3/13/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Goodmorning

10 Split Squats each

10 Huggers

10 Arm Circles

10 PVC Passovers

10 PVC Lat Pulls

5 PVC Shoulder Press

5 PVC Push Press

5 PVC Split Jerk

Mobility

Warm-up (No Measure)

PVC Front Rack Stretch x 30 sec ea

Strength

Split Jerk (3-3-2-2-1-1)

Build to heavy single

*Push under the bar fast

*Focus on speed and stability

WOD

Metcon (Time)

5 Rounds

12 C2B Pull-Ups

12 DB Hang Clean and Jerk (50/35)

*Scaling C2B

-Banded C2B

-Jumping C2B

Cool Down

Warm-up (No Measure)

Banded Arms

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