4/8/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run or 250m Row

20 Walking Lunges

10 Goodmorning

10 Air Squats

10 Lateral Lunges

10 Huggers

10 Arm Circles

3 Rounds

3 Burpee Broad Jumps

5 Pull-Up or Ring Row

8 HR Push Ups

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Adductor x 30 sec ea

Strength

Back Squat (6-3-6-3-6-3)

6 @ 65%

3 @ 70%

6 @ 65%

3 @ 75%

6 @ 65%

3 @ 80%

Rest 2 min between sets

WOD

Metcon (Time)

4 Rounds

200m Run

10 Pull Ups

15 Push Ups

20 Air Squats

Cool Down

Warm-up (No Measure)

Newborn Stretch

Banded Lat

Banded Chest

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