3/7/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Pulls

10 Leg Cradles

10 Lateral Lunge + Rotate

10 Walking Leg Swings

2 Rounds

10 Lateral Lunge

10 DB Shoulder Press

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Adductor Stretch x 30 sec ea

Strength

Front Squat (5×3)

Working sets start at 60% and build up to 80-85% for the day

Rest 1:30-2:00 min between sets

WOD

Metcon (Time)

50 Thrusters 95/65

*Every time you put the bar down do 5 burpees

Cool Down

Warm-up (No Measure)

Couch Stretch

Newborn Stretch

Chest Stretch

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