1/5/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Ladder Footwork (5-6 patterns

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Spiderman

10 Goodmorning

2 Rounds

10 Squats

10 Ring Rows

10 Push Ups

Mobility

Warm-up (No Measure)

Couch Stretch x 1 min ea

Chest Stretch x 30 sec ea

WOD

Metcon (Time)

42-36-30-24 -18

Wall Balls 20/14

Alt DB Snatch 50/35

Burpee to Plate

*one person working at a time

*split reps how you wish

Cool Down

Warm-up (No Measure)

Newborn Stretch

Rig Hamstring

Chest Stretch

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