7/24/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pulls

10 Good Morning

10 Spiderman

10 Air Squats

10 Huggers

10 Arm Circles

2 Rounds

5 HR Push Ups

20 Sec ea Side Plank

10 Hip Bridge

Mobility

Warm-up (No Measure)

OH Tricep / Lat Stretch x30 sec

Figure 4 Stretch

Strength

Floor Press (10-10-8-8-6-6)

Build in weight as possible

Russian Twists 3×30

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

15 Wall Balls 20/14

8 ea 1 Arm DB Rows (choose weight)

Back Lot Run

Cool Down

Warm-up (No Measure)

Couch Stretch

Banded Arms

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