7/27/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + lunge + Reach

10 Leg Cradles

10 Toe Pulls

10 Lateral Lunge

10 Passovers

10 Around The World

10 Lat Pull

10 OH Squats

Mobility

Warm-up (No Measure)

Downward Dog

Figure 4 Stretch

Adductor Stretch

Strength

1 Power Snatch + 1 OH Squat (8×1 )

Build to heavy single

DB Version = 1 Power Snatch + OH or Front Squat each side per set

WOD

Metcon (AMRAP – Reps)

3 Min AMRAP

200m Run

21 Push Ups

Max OH Squats 95/65

Rest 3 Min

Metcon (AMRAP – Reps)

3 Min AMRAP

200m Run

18 Push Ups

Max OH Squats 115/75

Rest 3 Min

Metcon (AMRAP – Reps)

3 Min AMRAP

200m Run

15 Push Ups

Max OH Squats 135/85
*Modify the run to back lot run if needed.

*Score each amrap for total OH Squats

Cool Down

Warm-up (No Measure)

Newborn Stretch

Chest Stretch

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