Trick or Treat

Posted: 26th October 2013 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

“Mini Fran” (No Measure)

12-9-6
Thruster with PVC/ Bar
Pullups

Warm-up

Running Warm-up (No Measure)

20 meters each
-sideways jumping jacks
-A skips
-toe up toe touch
-shuffle
-lunge
-heal walk
-carioca
-butt kick
-tin man
-high knee

Metcon

Trick or Treat (Time)

For Time:

Run 1 Mile
25 Skin the Cat
50 Goblet Squats w/ KB 53/35
50 Chin ups (underhand grip) (strict)
100 Hollow rocks
Run 1 Mile

Buy-Out

Warm-up (No Measure)

20 Band Good Mornings
20 Band Hamstrings (20 ea leg)
15 Band Good Mornings
15 Band Hamstrings (15 ea leg)
10 Band Good Mornings
10 Band Hamstrings (10 ea leg)
5 Band Good Mornings
5 Band Hamstrings (5 ea leg)

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