FRI JANUARY 11, 2019 - CROSSFIT
crossfit-composure-wod10292018

β€œLife is change. Growth is optional. Choose wisely.”
When we actively remind ourselves that events don't shape our world, and that our thoughts towards them do, we can see the opportunity for growth in every moment.
We just have to look for it.

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Sit-ups
Spidermans to Down Dog
Air Squats

Strength

Back Squat (1 x 20)

15:00 for 1 Attempt to Establish:
20-Rep Max!

A strong area to be inside of a 20-Rep Max attempt is in the 72-77% range.
5 Reps @ 50%
5 Reps @ 55%
5 Reps @ 60%
3 Reps @ 65%
2 Reps @ 70%
1 Rep @ 70+%, building to 5-10lbs heavier than our planned attempt.

Metcon

Metcon (Time)

"Vader"
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over DumbbellTIme Cap: 24:00

Cool Down/Mobility

Foam Roll, 10 Passes Each:
Quads, Glutes, Low Back, T-spine and Lats.

 

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