1/17/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Laps on Turf

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Pull + Lunge + Twist

10 Leg Cradles

10 Lateral Lunge + Rotate

10 Passovers

10 Around the World

10 Shoulder Press

10 Goodmorning

PVC

5 High Pulls

5 Power Snatch

5 Hang Power Snatch

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Banded Lat Stretch x 30 sec ea

Strength

1 Power Snatch + 1 Hang Power Snatch (1-1-1-1-1-1-1-1)

8 Working sets

Perform a set every 1:30

Start at 55% and build from their

WOD

Metcon (Time)

John Kiger’s B-Day WOD!

Buy In: 45 Cal Row

5 Rounds

9 Pull Ups

9 Push Ups

9 Wall Balls (20/14)

45 Singles

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

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