2/14/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Goodmorning

10 Lateral Lunges

10 Huggers

10 Arm Circles

2 Rounds

10 Squats

10 Russian KB Swings

5 Burpee Broad Jumps

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Strength

Back Squat (4 Working Sets )

1 Tempo Squat + 2 Reg. Squats

*Working sets starting at 60%

*Slow to bottom and pause on first rep. The following 2 perform at normal speed and stay fast out of the bottom

*Rest 1:30-2:00 min between

*Complete in 15 minutes or less

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

15 Deadlift 115/75

15 Hang Cleans

30 DU / 60 Singles

Cool Down

Warm-up (No Measure)

Banded Legs

Calf Stretch

Leave a Comment