4/5/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

2 Min Bike, Row, or Run

10 Knee Pulls

10 Quad Pulls

10 Walking Spiderman

10 Walking Leg Swings

10 Lateral Lunge + Rotate

2 Rounds

10 Ring Rows

10 Banded Squats

10 DB Shoulder Press

Mobility

Warm-up (No Measure)

Seated Forward Fold x 1 min

Adductor Stretch x 30 sec ea

Calf and Ankle x 30 sec ea

Strength/Skill

Sumo Deadlift High Pull (5-5-5)

Review technique and practice movement

Build to a weight that you can stay smooth and get to collar bone

Overhead Squat (5-5-5)

Take from floor

Work on positioning and depth

WOD

Air Force (Time)

20 Thrusters 95/65

20 SDHP

20 Push Jerks

20 OH Squats

20 Front Squats

*4 Burpees at top of every minute

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

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