4/13/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Back

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Pulls

10 Quad Pulls

10 Walking Leg Swings

10 Lateral Lunge + Rotate

10 PVC Passovers

10 PVC Lat Pulls

10 PVC Shoulder Press

Mobility

Warm-up (No Measure)

Spiderman + Hamstring x5 ea

Adductor Stretch x 30 sec ea

WOD

Festivus Games WODs

Toss Me A Rope, I’m Drowning (2 Rounds for reps)

1 Min Max Meters Rowed

2 Min Max DU/SU
Score 1 = Max Meters

Score 2 = Max DU/SU

Chip’n & Twist’n (Time)

50 Dumbbell snatch alternating (50#/35#/35#/20#)

40 Plate-hop Burpees

30 Air squats

20 No-rock Hand-release Push-ups

10 Pull-ups (Intermediates) / Ring Rows (Novice/Masters)

EMOM – 8 Plate Russian Twists 25/15/10

**15 Min Cap

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

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