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