11/9/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

2 Min Foam Roll – Hams, Glutes

250m Row

10 Knee Pull + Lunge + Twists

10 Leg Cradles

5 Inchworms

10 Leg Swings

10 Banded Squats

30 Sec Plank

10 Ring Rows

Weightlifting

Clean Pull (3-3-3)

3 working sets

Increase in weight as possible

No elbow bend

Clean (3-3-3-3)

Build to heavy set of 3. Try to work on catching in the squat

WOD

Metcon (Time)

5 Rounds

8 Deadlift (165/115)

5 Hang Clean

2 Laps on Turf

Cool Down

Warm-up (No Measure)

Rig Hamstring x 1 min ea

Figure 4 Stretch x 30 sec ea

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