9/8/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Knee Pulls

10 Quad Pulls

10 Good Morning

10 Huggers

10 Arm Swings

2 Rounds

5 Pike Push Ups/HR Push Ups

20 Pogos

10 Split Squats (5 each )

Mobility

Warm-up (No Measure)

OH Tricep Lat Stretch

Calf Stretch

Strength

Shoulder to Overhead (5-4-3-2-1-1)

Any form of overhead press is acceptable.

-Push Press

-Push Jerk

-Split Jerk

*You may do any combo needed to complete the set at the heaviest weight possible that you can safely do.

Rest as needed

WOD

Metcon (Time)

21-15-9-6-3

Handstand Push Ups

100-80-60-40-20

Double Under’s

*200-160-120-80-40 for SU

*HSPU Scaling

-Pike Push Ups (floor/feet elevated)

-Seated DB OH Press

-HR Push Ups

Cool Down

Warm-up (No Measure)

Banded Arms

Calf Stretch

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