10/31/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Walking Leg Swings

5 Inchworms

10 Spidermans

10 Scorpions

2 Rounds

10 Lunges

10 Air Squats

5-10 T2B or Knee Raises

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Adductor Stretch x 30 sec ea

WOD

Metcon (Time)

HAPPY HALLOWEEN!!

For Time:

100 DU / 200 Singles

10 Burpees

31 OH KB Walking Lunge 53/35

10 Toes to Bar

31 Burpees

10 OHKB Walking Lunges 53/35

31 KB Swings

10 Goblet Squats 53/35

31 T2B

100 DU / 200 SU

*Must Row 500m sometime

during the workout

Accessory Work

Warm-up (No Measure)

Optional Additional Work:

DB Reverse Lunges 3×10 ea

DB Curl to Press 3×10

Side Planks 3×30 sec ea

Cool Down

Warm-up (No Measure)

Banded Legs

Chest Stretch

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