3/6/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10-15 Goodmorning

10 Single Leg Bridge each

10 Reverse Lunges each

10 Push-Ups

1 Min Front Plank

Mobility

Warm-up (No Measure)

Banded Chest x 30 sec ea

Banded Lat x 30 sec ea

Strength

Push Jerk (3-3-2-2-1-1)

Build to heavy single

Start working sets at 60%

*Drive with the legs

*Get under fast

WOD

Metcon (Time)

60 Cal Row

50 KB Swings 53/35

40 Abmat Sit-Ups

30 HSPU

20 C2B Pull-Ups

HSPU Scaling:

-Target

-Pike on Box

-L-Seated DB Press

C2B Scaling:

-Banded C2B

-Jumping C2B

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

Leave a Comment