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