3/12/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

15 Goodmorning

10 Leg Swings each

10 Spiderman

10 Single Leg Bridge each

2 Rounds

5 Strict Pull-Ups

10 Lateral Lunges

1 Min Front Plank

Mobility

Warm-up (No Measure)

Banded Chest x 30 sec ea

Banded Lat x 30 sec ea

Strength

Push Jerk (3-3-2-2-1-1)

Build to heavy single

Start working sets at 60%

*Drive with the legs

*Get under fast

WOD

Metcon (Time)

60 Cal Row

50 KB Swings 53/35

40 Abmat Sit-Ups

30 Burpees

20 C2B Pull Ups

C2B Scaling:

-Pull-Up

-Jumping C2B / Pull-Up

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

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