CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Spooky Stretches
*If you’re doing the open, just do the “Pre-Game”. If you aren’t doing the open, feel free to do the HalloWOD*
2:00 light row
5 spiderman and reach/side
5 table tops w/5 second hold at top
8 russian baby makers
8 bird feeders w/light kb
8 presses w/light kb
8 kb swings
8 kb snatches w/light kb
8 alternating step ups +5 box jumps
barbell warm up
Metcon
Metcon (No Measure)
Pre-Game
3 Rounds (low intensity):
1:00 Light Row
10 Dumbbell Hang Clean and Jerks (light load)
10 Glute Bridges
1:00 Light Bike
3 Walkouts
6 Wall Squats
Into 3 Rounds:
4 Strict Pull-Ups
8 Kettlebell Swings (light)
12 Air Squats
24 Double-Unders
200m Jog
Finish with an empty barbell, moving through the sequence twice with rest between:
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
HalloWOD (Time)
For Time
10 Burpees
31 Russian Kettlebell Swings (70/56 lb)
10 Burpees
31 Box Jumps (24/20 in)
10 Burpees
31 Push Presses (75/55 lb)
10 Burpees
31 Pull-Ups
10 Burpees
31 Ball Slams (30/20 lb)
10 Burpees
31 Dumbbell Snatches (50/35 lb)
1031 meter Row