10/31/2014

C2 – CrossFit

Happy Halloween!!!!!!

Warm-up

(No Measure)

20m Frankensteins

20m Growling Front Lunges w/ Rotations

20m Spooky High Knees

20m Scary Broad Jumps

x 2

+

3:00

5 Rocking Sumo Squats

5 Dive Bombers

5 Scap Push Ups

5 Spider Man Lunges (per side)

Gymnastics

Weighted Dips (8:00 Build to 5 Goblin Reps)

Weightlifting

Back Squat (3 x 5 @ 85% )

Metcon

Thruster (8:00 Build to HS for the Day)

Metcon (AMRAP – Reps)

3:00 AMRAP @ 70% of A
Every rep you must let out a werewolf howl or its no rep!!!!!

Write weights in the notes

Mobility

:60 Psoas/QL Lax Ball Smash (per side)

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