Happy Halloween

CrossFit Blaze – CrossFit

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Warm-up

Warm – Brand X arms and bears (No Measure)

3 RNFT

10 arm circles, forward and backward

10 arm swings, front to back

10 bandy presses

10-meter bear crawl, forward and backward

Strength

Strength Circuit (Chest A) (Weight)

Strength Circuit x 5 (Rotate through movements)

Floor Press or Bench x 8

DB Curls x 10

DB Tricep Rollbacks( laying down) x 10

Rest 2mins after each circuit

WOD

Otis (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

1 back squat, 1 shoulder press, 1 deadlift

2 back squats, 2 shoulder presses, 2 deadlifts

3 back squats, 3 shoulder presses, 3 deadlifts

Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
Im memory of, U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania
To learn more about Otis click here

Finisher

Finisher Anti Rotation/Side Planks (No Measure)

10 Anti Rotation Band Pulls to Chest

:30s Side Plank

Each is per side

3 sets total