1/21/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10Jumping jacks

10 High Knees

10 Butt Kicks

10 Pogos

10 Reverse Lunges

10 Kang Squats (goodmorning to air squat)

10 Spiderman

5 Inchworm Push Ups

10 Huggers

10 Arm Circles

10 Arm Swings

10 Pull-A-Parts

10 Banded Fly’s

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 1 min ea

Chest Stretch x 30 sec ea

Strength

DB Step-Ups (5x5ea)

Build to heavy 5

DB Incline Bench Press (4×10)

Do a warm up set before starting sets. Build to heavy 10

WOD

Metcon (AMRAP – Rounds)

12 Min EMOM

Min 1,3,5,7,9,11 = (30 DU + 6 Burpees)

Min 2,4,6,8,10,12 = (20 Single Arm DB Push Press) 50/35#

*Score is rounds completed

*Scale with 60 singles or decrease number of Double Under’s

*Split shoulder press up into 10 per arm

Cool Down

Warm-up (No Measure)

Chest Stretch

Couch Stretch

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