3/5/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Quad Pull + Lunge + Reach

10 Walking Leg Swings

10 Lateral Lunge + Rotate

5 Inchworms

2 Rounds

10 Banded Goodmorning

10 Pull-A-Parts

10 Single Leg Bridge each

Mobility

Warm-up (No Measure)

LB Forearms, Biceps and Triceps x 3 min

Forearm Stretch on Wall x 30 sec

Strength

Hang Clean (3-3-2-2-1-1)

65-85% for your working sets

Warm Up Progression

5 Hang High Pulls

5 Hang Muscle Cleans

5 Hang Power Cleans

WOD

Metcon (Time)

4 Rounds

12 Hang Cleans 135/95

6 Ring Muscle Up

*Scale

-Bar Muscle Up

-C2B

-Jumping C2B

Cool Down

Warm-up (No Measure)

Banded Lat Stretch x 1 min ea

Seated Forward Fold x 1 min

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