WARM-UP: 3 X: 100m Row 5 Squats 5 Sit ups 5 Push ups :30 Bar hang Stretch SKILL: “Crossfit Baseline WOD” 500m Row 40 Squats 30 Situps 20 Push ups

WARM-UP: 20 Jumping jacks 5 Burpees 10 Squats 5 Jumping squats :30 Hollow hold 10 Jack knives X2 SKILL: Snatch balance 3 Reps every :90 for 9:00 WOD: 16:00 EMOM

WARM-UP: Partner Jump and Plank PVC Warm Up SKILL: 6 Min EMOM: 4 Hip Squat Clean (135/95) 6 V-ups WOD: For Time 21 Power snatch (115/75) 21 Box jumps (20”)

Costumes are welcome and encouraged during your class tomorrow. Just make sure you are able to move! WARM-UP: 2:00 Jump rope warm up 2X 5 Slow Squats :30 Bottom squat

WARM-UP: Plyos 20 Pvc pass through 20 Pvc fig. 8 20 Pvc GM Slam Ball Throws SKILL 4 sets of 4 Overhead Lunges WOD: Teams of 3 50 Cal row

WARM-UP: 2X: 200m Run :60 Couch stretch (each leg) :30 Bar Hang 10 Squats with red band Stretch SKILL: 5 FSQ every :90 for 9:00 minutes WOD: 5 Rounds 5

WARM-UP: 2 X: 1 Set fence drills 20 Red band pull aparts 20 SLSU SKILL: Superset X 4: 12 Weighted Step ups w/KBs (6 each leg) 10 Bent over rows

WARM-UP: 3 Rounds: 5 Burpees 10 Pull ups 15 Squats SKILL: Rope Climbing Practice WOD: 20 Min AMRAP 1 C&J (135/95) 10 Push-ups 15 WBS 2 C&J 10 Push-ups 15

WARM-UP: 2X: 1 C2C 2 Wall walks 10 Wall squats w/red band Stretch SKILL: Building in weight (12:00) 3 Behind the neck PP to 3 OHS (5-6 working sets) WOD:

WARM-UP: 3:00 Jump Rope 2X: 5 of each Squats with band: slow, normal, fast, jumping 15 Good mornings :30 HS Hold 10 Push ups WOD: CrossFit GOLF! (35:00) 30 Deadlifts