10/30/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Lateral Lunges

10 Goodmorning

10 Air Squats

10 Push-Ups

10 Sit-Ups

2 Rounds

10 Band Pull-A-Parts

10 Banded Side Steps

Mobility

Warm-up (No Measure)

2 Min LB Work – Traps and Shoulders

Weightlifting

Clean (3-3-3-3)

Build up to 70%

Working sets are 70-80%

Any form of clean is acceptable

Power Clean / Squat Clean / or any combination

WOD

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

400m Run

8 Power Clean 135/95

12 HR Push-Ups

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

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