OPEN GYM is back ON for this Saturday at 8:15am! Missy has offered to coach. We want to see you in your Halloween costumes!!! 🎃 Afterwards , come watch the Tactical Strength Challenge at Barefoot! Mike, James and Kyler will be competing. Starts at 8am, but events run throughout the morning!
GROUP PREP
Assault Bike War
10 Air Squats
10 Lunges
10 line hops
10 Sit-ups
10 box step ups
5 KB DL + 5 KB Swings + 5 SDHP
Barbell Warmup
STRENGTH
Deadlift
#1: 3 Reps
#2: 10 Reps
Build to a heavy set of 3, then back weight off to a heavy set of 10. Make sure to warm up well!!
WOD
Partner WOD!!
For Time:
100 KB SDHP (53/35) (Fit 35/25)
100 Sit-ups
100 Lateral Bar Hops (scale to line hops)
100 Box Step Ups (53/35) (Fit: no weight) – everyone to a 20 inch box
100 Cal Bike/Ski/Air Runner/Row – not all calories have to be done on the same machine (a 200m outdoor run will count as 15cals)
*One partner works at a time. Divided any way you would like, but one movement has to be completed before moving to the next. Scale reps as needed!
MOBILITY
Calf Smash with KB Handle
Ankle Dorsiflexion w/ KB on knee
CrossFit Reserve 