MON FEBRUARY 18, 2019 - CROSSFIT

crossfit-composure-wod10292018

“Those who haven’t committed to mastery, have committed to mediocrity.” – Robin Sharma

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Spiderman to Down Dog
PVC Front Squats
PVC Pass Throughs/Front Rack Stretch

Strength

Front Squat (3-2-1-1-1-1)

On the 1:30 x 6 Sets:
Set #1 - 3 Reps @ 75%
Set #2 - 2 Reps @ 80%
Set #3 - 1 Rep @ 85%
Sets #4+5+6 - 1 Rep @ 90-94%
*After each set, complete 25% Strict HSPU

Metcon

Metcon (AMRAP - Rounds and Reps)

"Life Jacket"
"Life Jacket" Part #1
AMRAP 5:
27/21 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-UpsRest 5:00

Metcon (AMRAP - Rounds and Reps)

"Life Jacket" Part #2
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 TTBRest 5:00

Metcon (AMRAP - Rounds and Reps)

"Life Jacket" Part #3
AMRAP 5:
15/12 Calorie Row
15 Thrusters (75/55)
15 Pull-Ups

Cool Down/Mobility

1:00 Childs Pose
1:00 Shoulder to Floor (each)
1:00 Pigeon Stretch (each)
1:00 Saddle Stretch


 

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