4/5/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

10 Walking Lunges

10 Walking Leg Swings

5 Inchworms

10 Spiderman

10 PVC Passovers

10 PVC Lat Pulls

10 PVC OH Rotations

10 PVC Shoulder Press

Mobility

Warm-up (No Measure)

3 Min Soft Tissue of Choice

Accessory Work

Warm-up (No Measure)

Crossover Band Work

-TY’s x10

-Snow Angels x10

-Row – Rotate – Press x10

-Pull-Downs x10

WOD

Metcon (No Measure)

10 Min EMOM

Even: 15 MB Sit-Ups 20/14

Odd: 15 KB Russian Swings 53/40

Rest 3 Minutes

10 Min EMOM

Even: 4-6 Strict HSPU

Odd:4-6 Strict Pull-Ups

Scaling:

HSPU — Targets, knees or toes on box

Pull-Ups — Lightest bands possible

Cool Down

Warm-up (No Measure)

Banded Arms

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