THU JANUARY 31, 2019 - CROSSFIT

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“You do not write your life with words...You write it with actions. What you think is not important. It is only important what you do.”  -Patrick Ness

Warm-up

3 Rounds
5 Inchworms with Push-up
10 KB Swings
10 Reverse Lunges
5 Single Arm KB Push Press

Metcon

Metcon (Time)

"Three’s Company"
Interval Weight Training
On the 2:00 x 5 Rounds:
10 Push Press (135/95)
16 Alternating Reverse Lunge Steps

Rest 3:00Time is your slowest round

Metcon (AMRAP - Rounds and Reps)

Gymnastic Skills
AMRAP 10:
2 Rounds of "Cindy"
40' Handstand Walk

Rest 3:001 Round of "Cindy":
5 Pull-Ups, 10 Pushups, 15 Air Squats

Metcon (Time)

Stamina Builder
1-2-3-4-5-6-7-8-9-10:
Barbell-Facing Burpees
Toes to BarTime Cap: 10:00

Cool Down/Mobility

1:00 Seated Pancake Stretch
1:00 Deep Spiderman Lunge
1:00 Glute Stretch
1:00 Childs Pose

 

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