CrossFit – Thu, Oct 30
Halloween – NO YOUTH CROSSFIT – 4:30pm is the LAST class of the day!

Warm-up

10 each:

Alt Scorpion

Alt Runners lunge

Alt Samson

200 M Run

db Front raise

DB lateral Raise

DB shoulder press

200 m run

cossack

scap pull up

ring row

pull ups

Skill Work

Turkish Get Ups – kb/db (adv. barbell)

Build to heavy TGU

Turkish Get Up (5×1 each hand)
Metcon (AMRAP – Rounds and Reps)

17 Min Amrap

200 M run

10 Pull Ups

10 Goblet Side Lunge 18/13 (rx+ 26/18)

Cooldown

3 pos scorpion

couch

½ kneeling thoracic rotation

calf