MON JULY 30, 2018 - CROSSFIT

crossfit-composure-wod07302018

Warm-up

A.) 3:00 Row
-increase pace each minute-
2 Rounds, 30 Seconds Each:
Air Squats
KB Swings
KB Push Press (alternate arms every 5 reps)

B.) 2 Rounds
5 Good Mornings
5 Elbow Rotations
5 Back Squats with Elbows Forward
5 Power Cleans

Metcon

CFC's Everest (Time)

21-15-9
Front Squats (225/155)
Strict Handstand Push-Ups
*From the Ground

Strength

Body Armor
3 Giant Sets:
10 Single Arm Dumbbell or KB Push Press (each arm)
15 Weighted AbMat Sit-ups
Max Close Grip Push-ups
20 AbMat Sit-ups
Rest 2 Minutes Between

Cool Down/Mobility

1:00 Pigeon Stretch (each leg)
10 Cossack Squats holding the rig
1:00 Quad Stretch (each leg)
1:00 Lat Stretch on the rig

 

boise crossfit idaho gym fitness workout weightlifting