CrossFitAllen – CrossFit


Sunshine’s Spooky Warmup and Stretch


Metcon (Time)

“Halloween WOD”

With a Partner

3 Scary Rounds for Time:

31 Goblin Squats (50/35)

31 Spooky Snatches (50/35)

31/24 Calorie Row/Bike

Goblin Squats=Single DB Goblet Squat

Spooky Snatch=Single DB Alt Snatch

+Each Partner must complete 31 reps of the first movement before moving to the next movement…62 total per movement


Metcon (Time)

3 Rounds For Time:

20 Single Arm Dumbbell Clusters

800 Meter Run


Body Armor

3 Sets of 9: Bulgarian Split Squats (9 Each Leg)

3 Sets of 12: Romanian Deadlifts

3 sets of 16: Alternating Pistols (8 Each Leg)

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s