6/23/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Air Squats

10 Reverse Lunges

2 Rounds

5 Crawl Push Ups

10 Hip Bridge

30 Sec Front Plank

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor + Hamstring x 30 sec ea

Adductor X 30 sec ea

Strength

DB Lunge Squat Complex (5×5-8ea )

Reverse Lunge on each leg + Goblet Squat = 1 Rep

Flutter Kicks 4×20 each leg

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Cool Down

Warm-up (No Measure)

Banded Arms

Couch Stretch

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