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Monday, Oct. 31 CrossFit Workout of the Day

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Halloween 2015 fun. Let’s see what you all bring to the table this year.

Mobility: If you’re suffering from knee pain while squatting, this is the video for you! Fix your ankles, fix your squat.

Warm up
6 minutes:
10 squats
10 banded good mornings
10 hollow rocks

Back squat
Performance: 70%, 5×7
Fitness: 5×5, across

13 minute AMRAP:
13 goblin squats (53/35)
13 DEADlifts (225/155)
13 “severed hand”-stand push ups

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