TUE JULY 31, 2018 - CROSSFIT

crossfit-composure-wod07312018

Tank Top Tuesday! Suns Out Guns Out!

Warm-up

3 Rounds
200 m Run
10 Arch to Hollows
10 Thoracic Openers
10 Spiderman to Downward Dog

Metcon

Helen (Time)

3 Rounds for time of:  
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups

Compare to May 1st

Rest 5:00

Metcon

Metcon (Time)

30 Bar Muscle-ups -OR- 30 Burpee Pull-ups

On the Minute (Starting on the 0:00) – 30 Double Unders

Time Cap: 10:00

Cool Down/Mobility

1:00 Sink Stretch
1:00 Childs Pose
1:00 Deep Spiderman Lunge (each leg)
1:00 IT Band Stretch (each leg)

 

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