4/15/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run or 250m Row

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Spiderman

10 Goodmorning

10 Huggers

10 Arm Circles

2 Rounds

10 Banded Squats

5 Pull-Ups or Ring Rows

20 sec Side Plank

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Ring Lat Stretch x 1 min

Strength

Front Squat (4-2-4-2-4-2)

4 @ 65%

2 @ 70%

4 @ 65%

2 @ 75%

4 @ 65%

2 @ 80%

Rest 2 min between sets

WOD

Metcon (Time)

15 -12 – 9 – 6

Thruster 105/75

C2B

Cool Down

Warm-up (No Measure)

Banded Lat

Banded Legs

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