Warm Up
“ROXANNE” – HALLOWEEN EDITION
Play “Roxanne” by The Police. (Length: 3:14)
Every time you hear “Roxanne”: 1 Up Down
Every time you hear “Red Light”: 1 Air Squat
Keep this fun, you can cut the music early if needed.
Then into…
2 ROUNDS
5 Single-Arm Dumbbell Deadlifts (each)
5 Light Dumbbell High Pulls (each)
5 Alternating Light Dumbbell Snatches
20 Single Unders
2 Burpee Over Dumbbell
WORKOUT
FREEDOM (RX)
“NIGHTMARE BEFORE HALLOWEEN”
20:00 AMRAP
10 Lateral Burpee Over Dumbbell
31 Double Unders
10 Alternating Dumbbell Snatch (70/50)
31 Double Unders
(Scored by Rounds + Reps)
KG: 32.5/22.5
INDEPENDENCE (Intermediate)
“NIGHTMARE BEFORE HALLOWEEN (IND.)”
20:00 AMRAP
10 Lateral Burpee Over Dumbbell
31 Double Unders
10 Alternating Dumbbell Snatch (50/35)
31 Double Unders
(Scored by Rounds + Reps)
KG: 22.5/15
LIBERTY (Beginner)
“NIGHTMARE BEFORE HALLOWEEN (LIB.)”
20:00 AMRAP
10 Up Downs
31 Single Unders
10 Alternating Dumbbell Snatch (light)
31 Single Unders
(Scored by Rounds + Reps)
STRENGTH/SKILL (Post-Workout)
FOR TIME
100 Abmat Sit-Ups
*Option to reduce reps to 75 or 50.
(Score is Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Lacrosse Ball Feet (each)
1:00 Foam Roll Calves (each)
1:00 Foam Roll Low Back
(No Measure)
OPTIONAL ACCESSORY
10:00 Easy-Moderate Bike Erg (or Air Bike)
(No Measure)