THU AUGUST 02, 2018 - CROSSFIT

crossfit-composure-wod08022018

Warm-up

10 Neck Rolls
10 Shoulder Rolls
10 Arm Pretzels
10 Arm Circles
10 Windmills
10 Spiderman to Downward Dog
10 Cossack Squats
5 Inchworms with 5-4-3-2-1 Push-ups
--
3 Rounds
10 KB Swings
10 KB Push Press (5 each arm)
10 KB Sumo Deadlift High Pulls

Strength

Shoulder Press (5-5-5-5-5)

5 sets for quality
5 Shoulder Press (2121)
60 second plank on elbows
-Rest 1:00 Between sets-
*same weight across

Metcon

Metcon (Time)

"Crunch Time"
4 Rounds
30 Russian KB Swings (70/53)
30 Abmat Sit-ups
30 KB Sumo Deadlift High Pull

Cool Down/Mobility

1:00 Childs Pose
1:00 Cobra Pose
1:00 Pigeon Stretch (each leg)

 

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