4/10/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pull + Lunge + Reach

10 Lateral Lunge + Rotation

10 Spiderman

10 Iron Cross

10 Scorpion

10 Huggers

20 sec Dead Hang

15 Band Pull-A-Parts

Mobility

Warm-up (No Measure)

PVC Passovers x10

PVC OH Rotations x10

PVC Front Rack x 30 sec ea

Strength

Push Press (3-3-3)

1-2 Warm Up Sets

Rest as needed in between

Focus on driving through the sticking point

Push Jerk (1-1-1)

*Should be able to start your push jerks at the weight you finish your push press

*Focus on driving through the bar and getting under quickly

WOD

Metcon (AMRAP – Reps)

6 Min AMRAP

3,6,9,12,etc

Shoulder to Overhead @ 135/95

Burpees

Scoring:

3’s = 6

6’s = 18

9’s = 36

12’s = 60

15’s = 90

18’s = 126

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

12 Deadlift @ 185/115

10 Toes to Bar

Cool Down

Warm-up (No Measure)

Banded Legs

Banded Arms

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