THU AUGUST 16, 2018 - CROSSFIT

crossfit-composure-wod08202018

Warm-up

3 Rounds
10 KB Swings
10 Goblet Squats
10 Spiderman to Downward Dog
10 Sit-ups

Strength

Back Rack Lunge (3 x 12)

Every 3:00
Increase weight each set

Metcon

Metcon (Time)

"Catch Fire"
3 Rounds
1,000 Meter Row
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunge

Cool Down/Mobility

Foam Roll, 10 Passes Each:
T-Spine, Low Back, Glutes, Quads
1:00 Pigeon Stretch (each leg)

 

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