MON MARCH 11, 2019 - CROSSFIT

crossfit-composure-wod10292018

"Live life on purpose" - Simon Sinek

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each
Banded Lateral Steps
Spiderman to Down Dog
Air Squats

Strength

Back Squat (5-4-3-1-1-1)

5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%
Rest 2:00

Metcon

Metcon (Time)

"Meatball"
For Time:
75 Wallballs (20/14)
50/35 Calorie Row

... Directly into…

6-9-12-15:
Chest to Bar Pull-Ups
Handstand Pushups
Front Squats (95/65)Score is Total Time

Cool Down/Mobility

Foam Roll: Quads and Hips. Lats and T-Spine.

 

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