Monday, October 31, 2016

Perdido Bay CrossFit – CrossFit

Happy Halloween!!

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Back squat

2 max rep attempts of pull-ups

Back Squat (5, 4, 3, 2, 1 increase weight)

Must predetermine weights to be used.

Work up to a heavy single. Does not need to be a PR or even max load.

Metcon

Metcon (Time)

Halloween Howl

10 Burpees over Pumpkin (30/20/14/10 wallball)

31 Overhead Walking Lunges w/ Pumpkin

10 Deadlifts 185/105

31 Goblet Squats w/ Pumpkin

10 Knees up with Pumpkin between feet

31 Burpees

10 Overhead Walking Lunges w/ Pumpkin

31 Deadlift 135/85

10 Goblet Squats w/ Pumpkin

31 Knees up

Must Row 400 m sometime during WOD