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Thursday, 11/3   Warm-Up dynamic warm up/10s   Mobility lat stretch/thoracic rollout   Strength/Skill Four sets of: walking lunges x 8-10 reps @ 30X1 Rest

Strength/Skill Three sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 45 seconds Single Leg Hip Bridge x 8-10 reps each leg @

WEAR YOUR COSTUME TODAY! And no, this is NOT Father Arthur’s costume!   Strength/Skill 5 min jump rope practice   Metcon Kelly – 5 rounds

In teams of four, complete as many reps as possible of the following circuit in 30 minutes: 400 Meter Run Box Jump Overs Burpee Pull-Ups

Mobility Limber 11   Strength/Skill Hatch Squat 6.2   Metcon Complete as many rounds and reps as possible in 7 minutes of: 14 Alternating Single-Arm

Mobility Shoulder openers!   Strength/Skill Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up

Mobility Limber 11   Strength/Skill Hatch Squat 6.1   Metcon Complete as many rounds and reps as possible in 8 minutes of: 10 Pull-Ups 15

Mobility Banded hip distractions Strength/Skill Every 2 minutes, for 24 minutes (4 sets of each): Station 1 – Bulgarian Goat Bag Swings video:https://www.crossfitinvictus.com/blog/im-a-goat-bagger/ x 10-12

Mobility Thoracic openers Strength/Skill take 10 min to build to a heavy Clean and Jerk…then…emomx5 Clean and Jerk x3 @ 75% of today’s heavy Metcon

Mobiity 3 way lat stretch Metcon “In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to