11/21/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Knee Pulls

10 Quad Pulls

10 Lunges

10 Goodmorning

10 Air Squats

10 Pull-Up or Ring Row

10 Push-Ups

10 Sit-Ups

Mobility

Warm-up (No Measure)

Dead Hang x 30 sec

Couch Stretch x 30 sec ea

WOD

Metcon (Time)

12 Days of Thankfulness

1 Lap on Turf or Back Lot Run

2 Bar Muscle-Ups (4 Pull-Up)

3 Dumbbell Thrusters (50+/35+ lbs)

4 Burpee Box Jumps (24″/20″)

5 Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings (53+/35+)

8 Single-Arm DB or KB Snatches (4 each arm)

9 Toes to Bar

10 Walking Lunges with Dumbbells (50+/35+ lbs)

11 Ring Dips

12 Man-Makers (50+/35+ lb DBs)

1

2,1

3,2,1

4,3,2,1

etc

40 min cap

Score = Time

If over not finished in cap. Add up the reps not completed and add to your time. For example 40:35.

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

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