10/30/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
200m Run, 250m Row, 10-15 Cal Bike
10 Knee Pull
10 Quad Pull
10 Leg Cradles
10 Good Morning
10 Huggers
10 Arm Circles
BB Warm Up
1 Rounds
5 RDL
5 Press
5 Back Squat
1 Round
5 Bent Over Row
5 Hang Cleans
5 OH Squat
Mobility
Warm-up (No Measure)
Assisted Squat x 1 min
Seated Forward Fold x 1 min
Chest Stretch x 30 sec ea
WOD
Metcon (Time)
Monster Mash
80 Wall Balls 29/14
60 Push Ups
40 MB Reverse Lunges 20/14
20 OH Squats 135/85
On 20:00 start 2nd part
If you finish first part in 15 min you get 5 min rest.
*Score time for each part
Metcon (Time)
2 Rounds
25 Deadlifts 205/135
35 MB Sit Ups 20/14
45 DU / 90 SU
**40 Min Cap for everything
Cool Down
Warm-up (No Measure)
Banded Arms and Legs
LB / Foam Roll