Happy Halloween from Pioneer Valley CrossFit!

Happy Halloween from Pioneer Valley CrossFit!


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips  (10 min)

2. Warm-up Deadlift weight (10 minutes)

3. EMOM 8
5 Deadlifts + 1 Rope Climb

LIII:225/153, legless
LII: 155/108 or scale weight as needed, regular rope climbs, sub plank climbs as appropriate

4. Run prep (5min.)

5. πŸŽ‡β€Helen” πŸŽ‡
Three rounds for time of:
Run 400m
21 Kettlebell swings 53/35lbs
12 Pull-ups

LIII: as rx’d.
LII: American or Russian swings as appropriate, Pull to Object (vertical) exercise as appropriate. 
LI: Three rounds run 400m/ row 500m, 3 x 5 kettlebell swings, 2 x 5 pull-ups or ring rows.
12 minute cut-off.

Have fun!