CrossFit – Wed, Oct 9
October 31 Mile Challenge Day 9 (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
Snatch (2 Sets
4 Power Snatch @75-78%
2 Sets
3 Power Snatch @80-83%
2 Sets
2 Power Snatch @85-88%)
4 Power Snatch @75-78%
2 Sets
3 Power Snatch @80-83%
2 Sets
2 Power Snatch @85-88%)
Do a Set every 1:30
All Reps done as singles
Metcon Warm Up
10 Mins Moving through
1:00 Row (Easy)
:30 Handstand Hold
:15 Straight Arm Plank Hold into negative push up
5 V Push ups
Workout Prep
1 Set
5 Push Ups
3 Cal Row
3 Hand Stand Push Ups
3 Cal Row
1 Strict Hand stand Push up
Mowgli the Man Cub (Time)
For Time
45 Push Ups
30/24 Cal Row
30 Handstand Push Ups
30/24 Cal Row
15 Strict Handstand Push Ups
Time Cap 14 Mins
Mobility
Crossover Symmetry
Banded 7’s
Barbell Prep
Burgener Warm Up (Snatch)