Perdido Bay CrossFit – CrossFit
Happy Halloween
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Twists
2 x 10 SDLHP with KB
Weightlifting
Back Squat (4 x 5 @ 70% 1 RM)
Metcon
Metcon (Time)
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.