11/3/20
CrossFit Collinsville – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
10 Passovers
10 Around the World
10 Lat Pull
10 Shoulder Press
10 Good Morning
10 Reverse Lunges
10 Trunk Twists
2 Rounds
20 Sec Hollow Holds
20 Sec Supermans
Mobility
Warm-up (No Measure)
LB Shoulders x 2 min
Chest Stretch x 30 sec ea
Front Rack on Wall x 30 sec ea
Strength
Handstand Push-ups (4×5-10 reps )
*Deficit
*RX
*Head to Target
*Seated DB Press
*Pike on Box
Band Pull A Parts 3×12-15
Side Plank Dips 3×10-15ea
WOD
Metcon (Weight)
15 Min EMOM
Min 1 = 14 SA DB Hang Cleans 50/35
Min 2 = 10 Burpee Over DB
Min 3 = 14 Goblet Reverse Lunge 50/35
*DB hang clean can either be alternating or split half and half
*Adjust burpee number if unable to complete in 40 sec
*Alternating steps on the lunge
Cool Down
Warm-up (No Measure)
Banded Arms
Couch Stretch