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

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