1/7/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Pulls

10 Leg Cradles

10 Walking Lunges

10 Walking Leg Swings

10 Lateral Lunge + Rotate

10 Passovers

10 Around the World

10 Shoulder Press

10 Thrusters

Mobility

Warm-up (No Measure)

Banded Hip Flexor x 30 sec ea

Banded Lat Stretch x 30 sec ea

Strength

Thruster (10-8-6-4 )

BB Warm up + 1 Light Set

Build to heavy set of 4

Rest 90 sec between sets

WOD

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

10 Thrusters 115/75

10 C2B

50 DU

*Banded C2B

*Jumping C2B

*100 Singles

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

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