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

Mobility

Hip Halo

3 Sets

5 Lateral Box Step Ups

5 Russian Baby Makers

5 Tempo Back Squats (3:1:2:1)

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

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