6/24/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Goodmorning

10 Spiderman

10 Trunk Twists

10 Huggers

10 Arm Circles

10 Arm Swings

2 Rounds

10 Sit Ups

8 SL Bridge Each

20 Russian Twists

Mobility

Warm-up (No Measure)

Downward Dog x 30 sec ea

OH Tricep Lat Stretch x 30 sec ea

Skill

Warm-up (No Measure)

Toes to Bar Work

2 sets = Kipping Swings (hollow to arch) x10 reps

Hanging Tucks 3-4×10

– Focus on kipping motion and staying active in arms and lats

Toes to Bar 3-4 x 6-10

– Focus big arch and pulling the bar towards your feet

– Tuck and kick

Superman’s 3-4 x 10 reps with pause

AT HOME:

2 Sets = Laying to Hollows x10-20 reps

3-4 Sets

10 Laying Toes to Bar (use broom or PVC)

10 Superman with Pause (use broom or PVC)

WOD

Metcon (Time)

21-15-9

Burpee Plate Hops

Ring Rows

100-75-50

DU

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

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