CrossFit – Fri, Oct 31
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
:30 Ski
10 PVC Pass-Throughs
8 Good Mornings (PVC or empty bar)
10 Jumping Jacks
:30 bike
8 Walking Lunges (each leg)
6 Burpees
X 2
SURVIVE THE HAUNTED HOUSE (Time)
🧟♂️Room 1 “The crypt”
30 Power snatch 135/95… Rx+ 155/105 (16 Wall walks)
30 Bar facing burpee
🕷️Room 2 “The spiders lair”
50 Wallball 20/14
50 Toe to bar
** every drop of ball 5 burpee
🧙♀️Room 3 “The witches brew”
40 Hang power clean
40 Push jerk
🔮Room 4 “The dungeon”
30 Box jump 24/20
30 Devil press x 2 DB 50/35
30 SHSPU, HSPU 60 Push up
🪦Room 5 “The graveyard sprint”
50 Calorie Bike
20 Synchronized DB snatches 50/35
10 Thruster
🍭CANDY CRAVINGS
4 sets each
10 Medball sit up 20/14
10 Sit ups
10 Russian twist (20 total)
10 Hollow rocks
** switch after each complete round
Partner style. Break reps anyway – except synchronized reps
Scaled weight as needed for growth