Halloween

30
Oct

Halloween

Hub City CrossFit – CrossFit

Warm-up

DYNAMIC WARM-UP (No Measure)

DOWN then JOG BACK

Lateral lunges

Knee hugs

Samson lunge w/Twist

Zombie walk

1,2,3 Toe touch

1,2,3 Quad Stretch

Heel Walks

Toe Walks

Inch Worms (Focus on Wrist and Shoulders)

Single Leg hops (Right down, Left back)

Bunny Hops

High Skips

High knees

Butt kicks

Carioca

Metcon

Metcon (Time)

Team 5K “Pumpkin” Relay

Each Team(3 Minimum) has a “Pumpkin”(Wall Ball 20/14) The Pumpkin goes on the FIRST and LAST run and Must not Touch the Ground(5 Burpee Penalty each).

500 M Run

31 Pumpkin Shots

500 M Run

31 Pumpkin Thrusters

500 M Run

31 Pumpkin Sit Ups

500 M Run

31 Pumpkin Box Step Ups

500 M Run

31 Pumpkin Tosses

500 M Run

31 Pumpkin Jumping Air Squats

500 M Run

31 Pumpkin Lunges

500 M Run

31 Pumpkin Rollie Pollie’s

500 M Run

31 Pumpkin Hang Squat Cleans

500 M Run

Mobility

Warm-up (No Measure)

Pumpkin Mashing