CrossFit – Thu, Oct 31
New Cycle!
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

Banded 7’s

10 Hand Release Push ups

10 Tempo Empty Barbell Bench press (3:1:2:1)

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

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