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