4/12/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 Walking Lunges

10 Goodmorning

10 Iron Cross

10 Scorpion

10 Air Squats

10 Push-Ups

20 Crunches

Mobility

Warm-up (No Measure)

3 Min Lacrosse Ball – Traps, Shoulders

Accessory Work

Warm-up (No Measure)

Crossover Bands

ATYT x8 ea

Row-Rotate-Press x8

Low Int/Ext Rotation x 8ea

Skill

Warm-up (No Measure)

Wall Walk Practice x10 reps

-Active shoulders

-Strong Core

-Try to stay stacked

**Get nose as close to wall as possible

**Rx is nose touching

**Walk hands at least 3 feet out before coming down

WOD

Metcon (Time)

3 Rounds

400m Run

15 HSPU

10 DB Power Cleans (50/35) (35/20)

Cool Down

Warm-up (No Measure)

Rig Hamstring

Calf Stretch

Chest Stretch

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