11/28/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Walking Leg Swings

5 Inchworms

2 Rounds

10 Jump Squats

10 Push-Ups

10 Band Pull-A-Parts

Mobility

Warm-up (No Measure)

LB Shoulder and Traps x 2 min

Hip Flexor + Hamstring x 30 sec ea

Weightlifting

2 Power Cleans + 2 Hang Cleans + 2 Front Squats (1-1-1-1-1)

Build to a heavy complex for today.

Must do unbroken

Rest 2 min between sets

WOD

Metcon (Time)

3 Rounds

30 Air Squats

30 Sit-Ups

30 KB Swings 53+/35+

*5 Push Ups EMOM

Cool Down

Warm-up (No Measure)

Couch Stretch

Chest Stretch

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