CrossFit – Mon, Oct 31

Warmup
Front Squat Warm-UP
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
Front Squat (3×2 @91%)

Pre-MetCon Warm-up
Pre-Metcon Warmup

1 Sets
1:00 Jog
10 Air Squat
5 Inchworm w/Push Up
10 Hanging Scap Retraction
5 Strict Pull Up

1 set (at workout pace):
100m run
4 Air Squats
3 Push Ups
2 Strict Pull Ups

Metcon
Metcon (Time)

3 rounds
400m run
40 Air Squats
-Straight into-
2 Rounds
300m Run
30 Push Ups
-Straight into-
1 Round
200m Run
20 Strict Pull Ups

Finisher
ABs

2 Sets (Not for time)
20 GHD Sit Ups w/Med Ball
20 Parallette Kick Through and Back
20 KB Side Bends (10 each side)

Metcon

4 Sets
Max Copenhagen Plank
– rest 1:00 between sets-

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