16-10-31

HAPPY HALLOWEEN!

CrossFit WOD

4-5 RNFT:
5 Box Jump
5 Med Ball Chest Pass

“Interval DT”
5RFT:
12 Deadlift 155/103lb
9 Hang power clean
6 Push jerk
Rest 90 seconds. Pick a weight you can go unbroken

Accessory
3x
10 Barbell Good Morning
30-90 sec Plank
Rest as needed

Mobility
Banded Hamstring Stretch
Seated Straddle
Lax Side Delt


BodyFit

4-5 RNFT:
5 Box Jump
5 Pull-ups /  Chin over bar hold / 8-10 Ring Rows

Repeat for 15 Minutes:
5 Left Single Leg KB/DB RDL
5 Right Single Leg KB/DB RDL
10 Dumbbell Hang Power Clean
5 Dumbbell Push Press