7/30/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Passovers

10 Around the World

10 Lat Pull

10 Shoulder Press

10 Good Morning

10 Backs Squat

10 Trunk Twists

10 Spiderman

10 Iron Cross

10 Huggers

10 Arm Circles

10 Cuban Press

Mobility

Warm-up (No Measure)

OH Tricep/Lat Stretch x 30 sec ea

Thread the Needle x 30 sec ea

Calf Stretch x 30 sec ea

Accessory Work

Warm-up (No Measure)

3 Way Shoulders 3x10ea

– Front, side, bent side

Skull Crushers 3×15-20

-DB, plate

Side Planks 3×25 sec ea

Rest as needed

WOD

Metcon (No Measure)

4 Rounds (30 sec on / 30 sec off)

DU/SU

Front Plank

Russian Twists (choose weight)

DB Hang Snatch (choose weight)

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

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