You have seen that over the last few days the gym has become very spooky! Halloween is tomorrow and we are having a dress up workout for all classes! Eating candy post WOD is optional, but a costume is mandatory!
Show off your scarey costume or your creative CrossFit themed costume!
Today`s Workout:
Buy In – Sumo Deadlift 5 x 5 reps E3M
* review technique and then work through quality reps
* Work in groups of 2 or 3
WOD – “Mary”
AMRAP in 20 minutes:
5 HSPU’s
10 Pistols
15 Pullups
Zone 3 – scale HSPU down to 1 abmat
Zone 2 – scale handstand pushups as needed, scale pistols with a box or rubber band
Zone 1 – scale as needed, consider a 10 -15 minute AMRAP
Cash Out – MWOD
* Roll out the lats and triceps with a lacrosse ball
* Couch stretch
shouldn't this be on Wednesday?????
The workout is Wednesday, the date of the post is Tuesday 🙂