7/29/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 Pogos

10 Spiderman

10 Reverse Lunges

10 Good Morning

10 Trunk Twists

10 Huggers

10 Arm Swings

2 Rounds

10 Jump Lunges

10 Straight Leg Sit Ups

10 Hip Bridge

Mobility

Warm-up (No Measure)

Kneeling Hip Flexor x 30 sec ea

Figure 4 Stretch x 30 sec ea

Accessory Work

Front Lunge + Reverse Lunge (3×10)

Perform Front lunge right into reverse lunge on the same leg. Every lunge = a rep

DB Hammer Curls 3×10-12

Alt. V-Ups 3×16-20

WOD

Metcon (Time)

21-15-9

Plate G2OH 45/25

OH Plate Lunge

Burpee to Plate

Cool Down

Warm-up (No Measure)

Couch Stretch

Figure 4 Stretch

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