3/5/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

10 Quad Pull + Lunge + Reach

10 Walking Hip Circles

10 Spiderman

10 Huggers

10 Arm Circles

2 Rounds

10 ea Banded Hip Series (Front/Back/Sides)

10 Scap Pull-Ups

10 Wall Slides

Mobility

Warm-up (No Measure)

T-Spine Flex/Ext x 10

Thread the Needle x 10 ea

Strength

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

Build to heavy single

May drop between reps on the 2’s

Do not exceed 85%

WOD

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

8 Power Clean 155/95

16 Wall Balls 20/14

8 Box Jumps 24/20″

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

Leave a Comment