9/7/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kick

10 Good Mornings

10 Reverse Lunges

10 Spiderman

10 Scorpions

10 Huggers

10 Arm Circles

2 Rounds

5 Pull-Up / Ring Row

10 Air Squats

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Thread the Needle x 30 sec ea

Calf Stretch x 30 sec ea

WOD

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
*Split reps as you wish

*Both partners must run the 400m

*May modify pull ups with ring rows or bent over rows

*If solo you may do the full thing or modify rounds down

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

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