Workout of the Day: Thursday, 20-October-2022
Announcement
<p>Pumpkin carving party at CFMH! Bring your own pumpkin and join in on some fall fun on Thursday, October 20 at 6:30 PM! <img height="16" width="16" alt="🎃" referrerpolicy="origin-when-cross-origin" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t86/1/16/1f383.png" /></p>
Warm-up
<p>2Rounds</p><p>1 min plank</p><p>5 Strict Pull-ups with pause at the top for 2 sec</p><p>then</p><p>3 Rounds</p><p>2 Wall Walks or 25 ft HSW</p><p>20 Bent Over Rows With empty bar</p>
Metcon (Distance)
<p>12 min</p><p>HEAVY and FAST Backward Sled Drag with a partner.</p><p>Alternate Dragging a Sled or Tire Backwards Alternate every 75ft Start slow with short Steps driving your toe into the ground Every few min try to increase your stride and pace if to light then add weight</p><p>*It is recommended that you hold on to the Straps instead of wrapping them around your waist, that way its easier to transition</p>
Metcon (AMRAP – Rounds and Reps)
<p>with the Same Partner</p><p>5K Ski Erg one partner skis</p><p>while one partner does</p><p>1 round of 12/9/6</p><p>KB Swings 53/35</p><p>Box Jump Overs</p>
Mobility
<p>Time Permitting<br />Roll your Glutes, Quads, Calves and Lats<br />Pigeon and Childs Pose</p>