7/22/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Good Morning

10 Air Squats

10 Reverse Lunges

10 Huggers

10 Arm Circles

2 Rounds

5 Jump Squats

6 Push Ups

Mobility

Warm-up (No Measure)

Figure 4 Stretch

Adductor Stretch

Strength

Front Squat (5 Sets )

Working sets in the 3-5 rep range.

Base it off the weight you can clean to the shoulder.

If you can clean more than you can squat try to do heavier reps.

If you can squat more than you can clean then do higher reps on the squat.

Every 2-3 minutes

WOD

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

3 Power Clean 155/95

5 Front Squat

7 Burpee Over Bar

Rest 3 Min

5 Min AMRAP

2 Power Clean 135/75

4 Thrusters

6 Burpee Over Bar

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

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