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)