Hello all, if you haven’t all ready PLEASE sign up for

the great Pumkin run/walk….October 30.

See our lovely Emily for

details… Don,t forget to wear your Crossfit Swag.

Just got a new shipment in

Warm-up 

– High Knees – Butt Kickers – Walking Lunges w. a twist – Carioca – Jumping Jack Shuffle – Broad Jumps – Back peddle

Mobility

Deadlift warm-up + Glute Activation

Strength

Sumo Deadlift (5 x 8 )

60% of 1 rm alternate with SL SA  1 legged rows 8 ps

1. Metcon (Time)   Pick one

• 4 RFT: 5 Front Squats (105/75) 10 weighted Burpee box jumps
• 30 sec hold hollow rock

2. Metcon (Time)

• 4 RFT: 5 Squat Cleans (155, 105) 10 Burpee step ups  (24, 20)

• SCALED VERSION
  

  1. Metcon (Time)   Pick one 

  • 4 RFT: 5 Front Squats MW 10 Burpee box jumps  MH
  • 30 sec hold hollow rock

  2. Metcon (Time)

  • 4 RFT: 5 Squat Cleans MW 10 Burpee step ups MH
  • 30 sec hold hollow rock