1/9/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

10 Trunk Twists

2 Rounds

10 Push Ups

10 Banded Fly’s

10 Straight Leg Raises

Mobility

Warm-up (No Measure)

LB Chest and Shoulders x 2 min

Chest Stretch x 30 sec ea

Strength

Bench Press (10-8-6-4)

BB Warm Up + 1 Light set to get to starting weight

10 @ 55%

8 @ 65%

6 @ 75%

4 @ 85%

Rest 90 sec between sets

Use a spotter

WOD

Metcon (Time)

Buy In: 50 Cal Row

3 Rounds

25 Push Ups

15 T2B

CrossFit Lite:

Buy In: 30 Cal Row

3 Rounds

15 Push Ups

10 Knee Tucks

Cool Down

Warm-up (No Measure)

Banded Arms

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