MONDAY, OCTOBER 28th

A.

For Time:

30 Overhead Squats (95/65lbs)

30 Toes to Bar

30/20 Calorie Ski

30 GHD Sit-ups

30/20 Calorie Ski

30 Toes to Bar

30 Overhead Squats (95/65lbs)

Scale to: 20’s all the way thru

Goal Time: 20 minutes

B.

Alternating "On the Minute" x 10 (5 Rounds):

Minute 1 - :30s Dumbbell Close-Grip Floor Press

Minute 2 - :30s Dumbbell Glute Bridges

C.

First Rib Smash

TUESDAY, OCTOBER 29th

A.

In 16 minutes, complete as many rounds and reps as possible...

400m Run

8 Sandbag to Shoulder (50/35lbs)

8 Sandbag Lunges

8 Sandbag Push Press

Rounds Goal: 4+

Scale to: 200m, use MB

B.

For 15 minutes, rotate through following drills at steady pace...

1 Legless Rope Climb

1 Rope Climb

Single Arm Dumbbell Box Step x 20 reps (step 10R side with DB in left hand and vice versa)

C.

Foam Roll IT Band/ Lax Ball Glute

WEDNESDAY, OCTOBER 30th

A.

For Time:

50 Wall Balls (20/14)

25 Burpee Pull Ups

50 Wall Balls (20/14)

Goal Time: < 10 minutes

Scale to: 30 WB + 15 Burpee Pull-ups

B.

For 15 minutes, rotate through following drills at steady pace...

50′ Sled Push

30 Seconds Calorie Row

30 Seconds D-Ball Hold (150/100lbs)

C.

Couch Stretch

THURSDAY, OCTOBER 31st

A.

In Teams of 3, complete as many rounds as reps as possible in 25 minutes of...

10/7 Calorie Assault Bike

10 Slamballs (50/30lbs)

10 Shuttle Runs (25ft) *5 D&B

B.

For 15 minutes, rotate through following drills at steady pace...

Weighted Sit-ups x 30

Plank Hold x 30sec

Shoulder Band Rehab series on rig

FRIDAY, NOVEMBER 1st

CrossFit Games Open 20.4

SATURDAY, NOVEMBER 2nd

TBD based on 20.4