***Bring a Friend and join us for our annual Halloween WOD.

The Fun starts this Saturday, Oct 31st at 9am.

Wear a costume you can workout in and join us
for a KILLER workout!!!

Prize for the best costume!

Bring a friend and they could win a free month at CrossFit Hard!

Stretching (25 sec ea. Or 2 sec. holds x 10 reps)

With Green band
Hammy’s L
Hammy’s L 45 degress
Hammy’s/Groin L leg drop to floor
Hip Flexor/Quad:  Flip over, stretch band from behind over shoulder, drive hip into floor, squeeze butt
Same thing above for Right Side
Lat/Tricep stretch, lean body against doorway or beam L/R
Chest Stretch using doorway
Seated Hip Stretch, sit on 18” box cross one leg over other, press down on knee, pull foot towards you

Metcon (AMRAP - Reps)

Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8 reps each leg

Station 2 – 60 seconds of Handstand Hold

Metcon (Time)

Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots




CrossFit Journal: The Performance-Based Lifestyle Resource