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
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