9/9/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200 M Run

10 Knee Pulls

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Spiderman

10 Rolling Hamstring

10 HR Push Ups

10 Reverse Lunges

Mobility

Warm-up (No Measure)

Figure 4 Stretch

Kneeling Hip Flexor

Strength

DB Step-Ups (8-8-6-6 ea)

For step ups you may hold weight at your side or on your shoulder

Plank Ups 3×10-20 reps

*Start on elbows then press up to high plank

WOD

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

8 Burpee Box Overs

12 Goblet Lunge 53/35

Back Lot Run

*If no box do 10 Burpees

Cool Down

Warm-up (No Measure)

Chest Stretch

Figure 4 Stretch

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