October 27, 2016

CROSSFIT/COMPETITOR
Rest Day!

CROSSFIT 101
Conditioning: AMRAP x 20:00
“Baller”
10 Medicine Ball Cleans 20/14
10 Wall Balls 20/14
10 Med Ball Sit Ups 20/14

STRONGMAN
Metcon (Weight)
Athletes Choice:
1. Mobility, Coffee, Donuts
2. Goat work – pick a weakness and work it.
3. Max effort lift and/or create or make up a WOD.
I will have a list to choose from if so desired.

ENDURANCE
Flight Simulator (Assault Bike) + `1 Mile (Time)
Teams of 2:
10-20-30-40-50-40-30-20-10 Calories on the Assault Bike, then run 1 mile.

BODY
45/15 work:rest/switch
1
A) half kneeling lateral pallof press R
B) half kneeling lateral pallof press L
C) plank hold
2
A) half kneeling vertical pallof press R
B) half kneeling vertical pallof press L
C) flutter kicks
3
A) plank climbers
B) hollow body hold