CrossFitAllen – CrossFit
Warm-Up
Sunshine’s Spooky Warmup and Stretch
Conditioning
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
At Home METCON
Metcon (Time)
3 Rounds For Time:
20 Single Arm Dumbbell Clusters
800 Meter Run
Extra
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)
