THU MARCH 7, 2019 - CROSSFIT

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"Do one thing every day that scares you." - Anonymous

Warm-up

3 Rounds
5 Deadlifts
5 Straight Leg Deadlifts
5 Inchworms with a Push-Up
5 Burpees over the Bar

Strength

Deadlift (5-4-3-2-1)

5 Supersets:
5-4-3-2-1:
(5 at 70%, 4 at75%, 3-2-1: Build to heavy 1)
After each set:
10 Push-Ups
15 Weighted AbMat Sit-Ups (DB or KB on chest)

Every 3:00

Metcon

Metcon (Time)

"Waterproof"
12 - 9 - 6:
Row Calories
Deadlifts (135/95)

Directly into...
12 - 9 - 6:
Toes to Bar
Box Jumps (30"/24")

Directly into...
12 - 9 - 6:
Barbell-Facing Burpees
Push Press (95/65)*Score is total time
Time Cap: 16:00

Cool Down/Mobility

Cool Down: Foam roll tight and troublesome areas

 

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