9/15/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Lateral Lunges

10 Spiderman

10 Huggers

10 Arm Swings

2 Rounds

10 Jump Squats

5-10 HR Push Ups

10 Crunches

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

OH Tricep/Lat Stretch x 30 sec ea

Strength

1/2 Kneeling Single Arm DB Press (4×8-10ea )

Pressing side is the side with the knee down.

MB Russian Twists 3×20

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Burpee

10 Pull Ups

10 Sit Ups

Rest 3 Min

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

40 DU / 80 SU

10 HR Push Up

10 MB Reverse Lunge 20/14

Cool Down

Warm-up (No Measure)

Banded Arms

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