10/15/20

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Quad Pull + Lunge + Reach

10 Spiderman

10 Good Morning

10 Lateral Lunge

10 Huggers

10 Arm Circles

2 Rounds

30 Sec Front Plank

10 Hip Bridge

10 Ring Rows

Mobility

Warm-up (No Measure)

Adductor Stretch x 30 sec ea

Figure 4 Stretch x 30 sec ea

Strength

DB Lateral Lunge (4x6ea )

6 Reps per side

Increase weight as technique allows

DB Curl to Press (4×8-10 )

Use 2 DB’s if possible

Bicycle Crunches 3×20 reps

– Both legs = 1 rep

WOD

Metcon (Weight)

12 Min EMOM

Min 1 = 20 Russian Swings 62/40

Min 2 = 15 Pike Push Ups / HR Push Ups

Min 3 = 20 Side Shuffles

Cool Down

Warm-up (No Measure)

Foam Roll

Banded Legs

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