CrossFit Collinsville – CrossFit


Warm-up (No Measure)

200m Run

10 High Knees ea

10 Butt Kicks ea

10 Pogos

10 Squats

10 Good Morning

10 Spiderman

10 Hip Bridge

5-10 Push Up + Downward Dog

20 Russian Twists

10 Lunges

10 Trunk Twists


Warm-up (No Measure)

LB Chest and Shoulders x 2 min

Chest Stretch x 30 sec ea

Accessory Work

Ring Push-Ups (4×10-15 )

Get rings as low as possible

Keep core braced

Russian Twists 3×30 (use plate or MB)

Band Pallof Holds 3×20 sec ea

**Superset all movements


Metcon (3 Rounds for reps)


Back Squat (45/35) x8

Rest 1 min

Cal Row x8

Rest 1 Min

Reverse Lunges x8

Complete an 8 round tabata for each movement

1 min rest between movements

*Score the lowest number for each movement

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

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