CrossFit – Tue, Oct 8
October 31 Mile Challenge Day 8 (AMRAP – Reps)
Score Reps
Challenge: Complete 1 Mile Every Day (Walk or Run) for 31 Days in October!
You can do more, but only 1 mile will count per day toward your 31 mile goal
1 Rep = 1 Mile
Warm Up
Tall Push Jerk + Split Jerk Behind the Neck +Jerk Balance + Jerk (Weight)
4 Sets
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance +2 Jerk @ 5-6/10 RPE
Do a set every 2 Mins
Metcon Warm Up
Echo Bike
Arms&Legs: 40 sec easy, 20sec mod, 10 sec fast
Rest 20 secs
Legs Only: 40 sec easy, 20sec mod, 10 sec fast
Rest 20 secs
Arms Only: 40 sec easy, 20sec mod, 10 sec fast
-then
Row
:45 East
:15 Moderate
:30 Easy
:15 Moderate
:15 Easy
:15 Fast
:15 Rest
:05 Sprint
The Simple Bare Necessities (Time)
4 Sets (1 Set every 5 minutes)
Odd Sets 20/16 Cal Echo Bike
Even Sets 25/20 Cal Row
*Repeat from 10/3/23
Mobility
Crossover Symmetry
Banded 7’s
Barbell Prep
2 Sets
Prone Is, Y,s, Ts, Ys
10 Single Arm Press (L/R)