MON AUGUST 13, 2018 - CROSSFIT

crossfit-composure-wod08102018

Warm-up

3:00 Row
-Increase pace each minute-

2 Rounds, 30 seconds each:
Air Squats
Spiderman to Downward Dog
Single Leg/Single Arm Plank (15 seconds each arm)

Strength

Back Squat (10 Rep Max)

15:00 to Build to a 10 Rep Max
10 with Barbell
8 at 30-50%
5 at 60%
3 at 70%
2 at 75%
Pick a weight and go for 10!

Metcon

Metcon (Time)

"Foul Ball"
3 Rounds
800 Meter Run
30 Calorie Row
30 Alternating Dumbbell Snatches (50/35)

27:00 Time Cap

Cool Down/Mobility

1:00 Standing Straddle Stretch (center)
1:00 Deep Spiderman Lunge (each)
6 Alternating Samson Stretch
1:00 Quad Stretch (each)

 

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