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

Mobility

Crossover Symmetry

Banded 7’s

Barbell Prep

2 Sets

Prone Is, Y,s, Ts, Ys

10 Single Arm Press (L/R)

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

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