4/9/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

10 Walking Spiderman

2 Rounds

10 Ring Rows

10 Banded Goodmorning

10 Sit-Ups

Mobility

Warm-up (No Measure)

LB Traps and Forearms x 2 min

Single Arm Front Rack on Wall x 30 sec ea

Weightlifting

1 Hang Clean + 1 Power Clean (1-1-1-1-1)

2 Warm-Up Sets

Then build to heavy single over 5 sets.

May drop between hang and power clean

WOD

Metcon (Time)

21 Power Clean 135/85

21 Lateral Burpee Over Bar

15 Power Clean 165/105

15 Lateral Burpee Over Bar

9 Power Clean 185/125

9 Lateral Burpee Over Bar

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

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