FRI AUGUST 10, 2018 - CROSSFIT

crossfit-composure-wod08102018

Deload Week

Warm-up

3:00 Row
--
2 rounds, 30 seconds each:
KB Swings
Goblet Squats
Inchworms with a Push-up

Strength

Front Squat (6 x 2)

On the 2:00 x 6:
2 Tempo Front Squats
(52X2)

Sets 1-2 – 63%
Sets 3-4 – 66%
Sets 5-6 – 69%

Metcon

Metcon (Time)

"Cement Mixer"
7 Rounds, On the 3:00:
400 Meter Row
12 Toes to Bar

Score is the Slowest Round

Cool Down/Mobility

1:00 Deep Spiderman Lunge (each leg)
1:00 Lying Front Rack Stretch
1:00 Cobra Pose

 

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