CrossFit – Fri, Oct 18
October 31 Mile Challenge Day 18 (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
Box Squat + Goblet Squat (Weight)
3 Sets
Do a set every 1:15
5 Box Squats @75-80% 1 RM Back Squat + 5 Heavy Goblet Squats (70/53 or 53/35)
2 Sets
3 Box Squats @ 85-90% + 5 Heavy Goblet Squats
2 Sets
1 Box Squat @95%
Metcon Warm Up
8 Mins Moving Though:
1:00 Row
5 Inchworms
15 Banded Good Mornings
5 Dumbbell Suitcase Deadlifts (L/R)
-then- Warmup to DL Weight
Prep (at weight)
1 Set
2 Bar Facing Burpees
2 Deadlift (at weight)
Blue Bell (Time)
2 Sets
3 Rounds
10 Bar Facing Burpees
10 Deadlifts (225/155)
-rest 2 mins b/t sets
Time Cap Each set 6 mins
*Repeat from 10/7/23
Mobility
Hip Halo
3 Sets
5 Lateral Box Step Ups
5 Russian Baby Makers
5 Tempo Back Squats (3:1:2:1)