CrossFit – Thu, Oct 31
New Cycle!
Nerves of Steel!
8 Week Cycle (October 28-December 16)
Nerves of Steel!
8 Week Cycle (October 28-December 16)
The goal for the next 8 weeks is to make sure to continue to lay the foundation for a great base of health, movement, technique, strength and conditioning.
October 31 Challenge Day 31! (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
Bench Press (10 x 3 @ 70% 1 RM Bench Press)
Metcon Warm Up
:45 Row (Easy)
:15 Row (Moderate)
:30 Easy
:15 Moderate/fast
:15 Easy
:15 Fast
:15 Rest
:05 Sprint
Trick or Treat (Distance)
30 Mins (Partner)
Row for Distance
-Starting at 0:00 and again every 2:00 partners each perform 10 burpees together
Banded 7’s
10 Hand Release Push ups
10 Tempo Empty Barbell Bench press (3:1:2:1)