10/31/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
200m Run or 250m Row
10 High Knees ea
10 Butt Kicks ea
10 Pogos
10 Side Shuffle
10 Good Morning
10 Air Squats
10 Reverse Lunges
10 Lateral Lunges
10 Trunk Twists
10 Huggers
10 Arm Circles
10 HR Push Ups
10 Laying Tucks
10 Ring Rows
Mobility
Warm-up (No Measure)
Figure 4 Stretch x 30 sec ea
Seated Forward Fold x 1 min
Chest Stretch x 30 sec ea
WOD
Metcon (Time)
For Time:
31 Goblet Squats 53/35
10 Burpees
31 Front Rack KB Lunge 53/35
10 T2B
31 SA KB Push Press 53/35
10 KB SDHP 53/35
31 Russian KB Swings 53/35
10 Goblet Squats 53/35
31 T2B
10 Burpees
*Must Row 500m or Bike 31 Cals sometime
during the workout
Cool Down
Warm-up (No Measure)
Banded Arms and Legs