Sunday 10/31/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Zombie vs. Human Warm-up

Burpees

Sit-ups

Workout Prep

Warm-up (No Measure)

Deadlifts

Lunges

Goblet Squats

Wall Balls

Slam Balls

Partner Sit-up Throws

Carry 130 m

The Lucky 13 Pumpkin Partner WOD (AMRAP – Rounds and Reps)

13 Pumpkin Deadlifts

13 Lunges with Pumpkin OH

13 Pumpkin Goblet Squats

13 Pumpkin Wall Balls

13 Pumpkin Slam Balls!

13 Pumpkin Partner Sit-up Throws

130-m Pumpkin Carry – in partners

AMRAP 24 min.

* Switch every movement, so P1 does 1 movement, P2 does the next

* Both do the last 2 movements together

* Use a MB (not a pumpkin, unless they really want to!)

Cooldown

Warm-up (No Measure)

Sit-up to Pike + Hold

Sit-up to Straddle + Hold

Under-the-body Thoracic Stretch