1/4/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Laps on Turf

10 Walking Lunges

10 Leg Cradles

10 Walking Leg Swings

10 Spiderman

10 Lateral Lunges

2 Rounds

10 Banded Squats

10 Banded TY’s

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Adductor Stretch x 30 sec

Strength

Front Squat (10-8-6-4)

BB Warm Up + 1 Light set

10 @ 55%

8 @ 65%

6 @ 75%

4 @ 85%

WOD

Metcon (Time)

3 Rounds

8 Squat Cleans 155/105

8 Push Jerks

1 Lap on Turf

*Scale by doing a power clean then front squat

Cool Down

Warm-up (No Measure)

Couch Stretch

Seated Forward Fold

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