WED AUGUST 08, 2018 - CROSSFIT

crossfit-composure-wod08082018

Deload Week

Warm-up

3 Rounds
200 Meter Run
3 Push-ups
6 Spiderman to Downward Dog
9 Air Squats

Metcon

Metcon (AMRAP - Reps)

"Fortitude"
Every Minute on the Minute x 30 (15 Rounds)
Min 1: 15/12 Calorie Row
Min 2: 15 Burpees

450 Reps Rx for Men
405 Reps Rx for Women

These numbers are meant to be challenging, but ideally something that athletes can complete between 45-50 seconds each round.
It is better to pick a modification from the beginning and stick to it than it is to modify in the middle of the workout.

Cool Down/Mobility

1:00 Childs Pose
1:00 Lying Front Rack Stretch
1:00 Glute Stretch (each leg)
1:00 Couch Stretch (each leg)

 

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