10/29/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hamstring

10 Walking Leg Swings

10 Passovers

10 Around the World

10 Goodmorning

5 Shoulder Press

5 Front Squat

5 Thrusters

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Calf Stretch x 30 sec ea

Strength

Front Squat (8-6-4-2)

8 @ 60%

6 @ 70%

4 @ 75-80%

2 @ 80-85%

WOD

Metcon (AMRAP – Rounds)

10 Min EMOM

5 Thrusters 115/75

5 Pull-Ups

Scale Pull ups to jumping or ring row

*No Bands

*if unable to complete the round in the minute. Finish it then take next round off.

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch

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