What was your favorite Halloween Costume?

28
Oct

What was your favorite Halloween Costume?

CrossFit Tactical Strength – CrossFit

Warm-up

Kettlebell arm bar warm up (No Measure)

2 rounds

:30 kettlebell arm bar right arm

:30 overhead situp right arm

:30 kettlebell arm bar left arm

:30 overhead situp left arm

Mobility

Ankle/Calf Opener (No Measure)

Taking a dumbbell, place the ball of a foot over the handle, attempt to wrap the opposite hand around the outside of the foot. Then adjust hips and angles as needed to find the tight corners.

Movement Prep

Warm-up (No Measure)

AMRAP in 8:

10 Kettlebell cleans R

10 Kettlebell cleans L

Front Rack carry x 50′

10 Kettlebell Front Squats

Metcon

Metcon (AMRAP – Reps)

Workout of the Day

Wednesday 171011 123

On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups

Rest 1 minute

From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks

Rest 1 minute

From 8:00-11:00, run 400 meters then do pull-ups

Rest 1 minute

From 12:00-15:00, run 400 meters then do 155-lb. clean and jerks

Post reps completed each round to comments.

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