9/11/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping Jacks

10 Split Jacks

10 High Knees (ea)

10 Butt Kicks (ea)

10 Pogos

10 Lunges

10 Leg Cradles

10 Squats

5 Walkout Push-Up

10 Lateral Lunge +Rotate

10 Huggers

10 Arm Circles

Mobility

Warm-up (No Measure)

Calf and Ankle Stretch x 30 sec ea

Kneeling Hip Flexor + Hamstring x 30 sec ea

WOD

9/11 Memorial WOD (Time)

2001 M Row

11 Box Jumps 30/24

11 Thrusters 125/85

11 Burpee C2B

11 Power Cleans 175/125

11 HSPU

11 KB Swings 53+/35+

11 T2B

11 Deadlifts 175/125

11 Push Jerk 125/85

2001 M Run
Scale movements accordingly!

**For the run you can run the mile course or 5 x 400m

**You may also choose to run in the beginning and the end

Cool Down

Warm-up (No Measure)

Couch Stretch

Newborn Stretch

Calf and Ankle Stretch

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