9/17/19

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Quad Pull + Lunge + Reach

10 Walking Leg Swings

5 Inchworms

10 Goodmorning

10 Huggers

10 Arm Circles

2 Rounds

10 Jump Squats

6 Ring Rows

30 sec Front Plank

Mobility

Warm-up (No Measure)

Adductor Stretch x 30 sec ea

Figure 4 Stretch x 30 sec ea

Strength

Clean (1.1.1 E2OM x 5)

Perform a set every 2 minutes

It is 3 reps each round but must be dropped and rest 10 sec between reps

Start your first set at 60% and build from their

You may power or squat if needed.

WOD

Metcon (Time)

Buy In: 20 Cal Bike or 30 Cal Row

15-10-5

Power Cleans 155/105

Strict HSPU

Cash Out: 20 Cal Bike or 30 Cal Row

Cool Down

Warm-up (No Measure)

Banded Arms

Seated Forward Fold

Leave a Comment