11/2/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
100 Jump Rope
10 Knee Pulls
10 Quad Pulls
10 Good Morning
10 Squats
10 Spiderman
10 Huggers
10 Arm Circles
2 Rounds
5 Pull Ups / Rows
5-10 Push Ups
10 Sit Ups
Mobility
Warm-up (No Measure)
Figure 4 Stretch x 30 sec ea
Adductor Stretch x 30 sec ea
Strength
Clusters (3-3-2-2-1-1)
Squat Clean Thrusters
Build to heavy set
*May power clean then thruster if needed.
*Does not have to be touch n go
WOD
Metcon (Time)
5 Rounds
9 Thrusters 95/65
15 Pull Ups
21 Sit Ups
Scale Pull Up reps or go ring rows or jumping pull ups
Cool Down
Warm-up (No Measure)
Banded Arms
Couch Stretch