HAVE YOU SIGNED UP FOR THE GREAT PUMPKIN

RACE THIS SUNDAY…. JOIN OUR CROSSFIT SOUTH

SURREY TEAM TODAY

Warm up

• release shoulders
• banded hip release
• Calve stretch 
• 25 skips, alternating, SL right, SL left and high knees
• Calve stretch 

Skill 10 min AMRAP

Ring push ups  D/U or single skip … do weak skip from above  Renegade rows…. do not move core and everything is tight !!!

5 rds for time

Rest 1- 2 minutes between rounds if needed 10 Single leg sits hold weight plate  10 Single leg sits hold weight plate  10 Front Squats 65/95 Max Clean and Jerks 65/95