5/22/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

10 Walking Spiderman

2 Rounds

10 Band Pull A Parts

10 DB Press

10 Bent Over DB Row

Mobility/Flexibility

Warm-up (No Measure)

LB Traps and Shoulders x3 min

PVC Front Rack Stretch x 30 sec ea

Strength

Push Press (15 min to Build to 5 Rep Max )

Take from the floor

1 dip and drive

No second dip

Work on cycling

WOD

Metcon (Weight)

10 Min EMOM

1 Clean and Jerk

**Start at 55% and build to heavy single

WOD

Metcon (Time)

**Optional Additional Work

1 Mile Run

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

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