SAT JANUARY 19, 2019 - CROSSFIT

crossfit-composure-wod10292018

“Knowing Is Not Enough; We Must Apply. Wishing Is Not Enough; We Must Do.” – Johann Wolfgang Von Goethe

Warm-up

2 Rounds, 30 Seconds Each:
PVC Pass Throughs
PVC Overhead Squats
Inchworms with Push-Up
--
Clean Complex Warm-Up
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans
5 Push Press
5 Power Clean and Jerks

Metcon

Metcon (Time)

"Bowflex Treadclimber"
Teams of 2

3 Rounds:
40 Kipping Handstand Pushups
12 Bar Muscle-Ups

Directly into...
20 Clean and Jerks (95/65)
20 Clean and Jerks (115/80)
20 Clean and Jerks (135/95)
20 Clean and Jerks (155/105)
20 Clean and Jerks (185/125)
20 Clean and Jerks (205/145)Time Cap: 35:00

Cool Down/Mobility

2:00 Easy Row or Bike
10 Cat-Cows
5 Inchworms
1:00 Childs Pose
1:00 Lying Front Rack

 

boise crossfit idaho gym fitness workout weightlifting