TUE JANUARY 15, 2019 - CROSSFIT

crossfit-composure-wod10292018

“Don’t Let Yesterday Take Up Too Much Of Today.” – Will Rogers

Warm-up

3 Rounds
5 Burpees
10 KB Swings
10 Reverse Lunges
10 Sumo KB Deadlifts

Strength

Deadlift (10-10-10-10)

4 Sets of 10 -Unbroken-
Every 3:00
(Start ~50% and build by feel)

Metcon

Metcon (AMRAP - Rounds and Reps)

"Heavy T"
AMRAP 12
3 Deadlifts (315/225)
6 Bar Facing Burpees
9 Handstand Push-ups

Cool Down/Mobility

1:00 Pike Stretch
1:00 Glute Stretch (each leg)
1:00 Childs Pose
1:00 Shoulder to Floor (each arm)

 

boise crossfit idaho gym fitness workout weightlifting