9/14/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping Jacks

10 Split Jacks

10 High Knees ea

10 Butt Kicks ea

10 Pogos

10 Passovers

10 Around the World

10 Shoulder Press

10 Good Morning

10 Back Squat

5 Hang Jump Shrugs

5 High Pulls

5 Muscle Snatch

5 Power Snatch

5 OH Squat

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x30 sec ea

Squat Hold x 30 sec ea

Strength

Snatch (2-2-1-1-1-1)

Build to heavy single

Perform set every 1:30

May squat or power snatch

WOD

Metcon (Time)

4 Rounds

15 Deadlift 135/85

15 Wall Balls 20/14

200m MB Run

Cool Down

Warm-up (No Measure)

Forward Fold

Couch Stretch

Calf Stretch

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