7/31/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Kang Squats

10 Lateral Lunge

10 Huggers

10 Arm Swings

10 Thread the Need + Rotate x10ea

10 Rocking Hamstring x 10

Mobility

Warm-up (No Measure)

Adductor x 30 sec ea

Figure 4 Stretch x 30 sec ea

Strength

Hang Clean (3-3-2-2-1-1)

Build to heavy single

Start around 60%

WOD

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP

200m Run

8 Hang Clean 135/85

10 Pull Ups

15 Air Squats

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

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