Halloween

Great Woods CrossFit – CrossFit

Mobility

Twisted Cross Stretch x 60 secs/side

Overhead Banded Lat Stretch x 30 secs/side

Warm-up

200 Meter Run

Perfect Stretch x 4 reps each side

Band Pull-Aparts x 20 reps

Hip Openers x 20 reps

Wide Grip Kip Swings x 10 reps

*Run Test*

Strength & Accessory

Fitness

Four sets of:

Dumbbell Bench Press x 6-8 reps @ 20X1

Rest 45 seconds

Supinated-Grip Pull-Ups x 4-6 reps @ 2111

Rest 45 seconds

Hollow Hold x Max Time

Rest 45 seconds

Performance

Five sets of:

Bench Press x 2-3 reps @ 20X1

Rest 2 minutes

Strict Supinated-Grip Pull-Ups x 3-5 reps @ 21X0

Rest 2 minutes

Metcon

Metcon (AMRAP – Reps)

Against a two -minute running clock, complete the following:

350 Meter Run

Push-Ups x Max Reps

Rest two minutes between sets, and complete a total of four sets.