1/24/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Laps on Turf

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Hamstring

10 Walking Spiderman

10 Passovers

10 Shoulder Press

5 Push Jerk

5 Split Jerk

Mobility

Warm-up (No Measure)

LB Traps, Shoulders, Lats x 3 min

Front Rack on Wall x 30 sec ea

Strength

1 Push Jerk + 1 Split Jerk (1-1-1-1-1-1)

Build to heavy single

Focus on being quick under bar and good footwork

WOD

Metcon (Time)

10-8-6-4

Burpee Box Overs 24/20

Single Arm DB Hang Clean (each arm) (50/35)

then

4-6-8-10

Strict HSPU

Single Arm DB Front Squat (50/35)

**HSPU Scale = Seated DB Strict Press (heavy)

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

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