11/30/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Laps on Turf

High Knees

Butt Kicks

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hamstring

10 Lateral Lunge + Rotate

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

5 Tempo Push Ups

10 Band Pull-A-Parts

10 Banded Goodmorning

Mobility

Warm-up (No Measure)

LB Chest, Biceps & Forearms x 3 min

Chest Stretch

Strength

Bench Press (5-5-5-3-3)

5’s @ 70-80%

3’s @ 80-85%

2-3 Min Rest on the set of 3’s

WOD

Metcon (Time)

30-20-10 DB Snatch 60/40

5-4-3 Rope Climbs

Rope Climb Scaling

5-5-5 Rope Pull-Ups

10-10-10 Low Ring Rows

Cool Down

Warm-up (No Measure)

Banded Arms

Forearm Stretch

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