7/28/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Pogos

10 Reverse Lunges

10 Spiderman

10 Good Morning

10 Huggers

10 Arm Circles

2 Rounds

5 Jump Squats

5 Pike Push Ups

10 Sit Ups

Mobility

Warm-up (No Measure)

OH Tricep/Lat Stretch x 30 sec ea

Thread the Needle x 30 sec ea

Strength

Shoulder Press (4×4-6)

Work in the 4-6 rep range. Start at higher reps and lower reps as weight gets heavy.

Ring Rows 4×10

– Get as low as possible

WOD

Metcon (Time)

3 Rounds

400m Run

21 MB Sit Ups 20/14

15 Push Press 115/85

21 Deadlifts 115/85

Cool Down

Warm-up (No Measure)

Banded Legs and Arms

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