Perdido Bay CrossFit – CrossFit
Rest Day.
New schedule begins tomorrow
Rest Day.
New schedule begins tomorrow
Coaches choice on max effort gymnastic skill
EMOM for 10
Odd: 6 Push Jerk @ 135/95
Even: 10 Deadlift – same weight
EMOM for 10
2 squat cleans 90%
coach choice
Happy Halloween
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Twists
2 x 10 SDLHP with KB
Happy Halloween
You must carry your pumpkin the whole time. If you put it down you must do 10 burpees.
For time
Run 400 meters with Pumpkin
50 Pumpkin sit-ups
40 Pumpkin thrusters
30 Pumpkin overhead walking lunges
20 Pumpkin twists (sitting)
Run 400 meters with Pumpkin
Pumpkin: you can bring your own pumpkin to the gym to use or you will be given a wallball in place. Hint: you can bring in a pumpkin of your own choosing as long as it is over 5 lbs! The lightest wallball is 10 lbs.
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Goblet squats
2 x 10 Push-ups
5 RFT
Run 100 meters
7 T2B
Rest 4 minutes
4 RFT
7 Goblet Squats 53/35
7 HSPU
Each mini WOD has it’s own time. Add your time for the two mini WODs to get your overall time.
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Rope Climbs
2 x 10 Hip Extensions
3 RFT
5 Clean and Jerks @ 70% 1 RM
Run 200 meters
1 Rope Climb