Announcements

Happy Birthday Victor J!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Jog

5/5 Single Arm Ring Rows

10 Alt. Samson Lunge

10 Tuck-Ups

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 8 Plate OH Lunges* + 100m Run

MIN 2 – TTB or Rope Climb Practice

*Increasing Weight Each Round

(No Measure)

Workout

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Hand up Banded Lat and Shoulder Stretch (1:00 each side)

2:00 Half Saddle Pose (1:00 each side)

1:00 Seated Straddle Pose

(No Measure)