MON AUGUST 20, 2018 - CROSSFIT

crossfit-composure-wod08202018

“Trade your expectation for appreciation, and the world changes around you” - Tony Robbins
Warm-up
2 Rounds
200 Meter Run
10 Y-T-W’s
5 Cubans
--
2 Rounds
5 Deadlifts
5 Good Mornings
5 Elbow Rotations
5 Back Squat with Elbows Forward
5 Behind the Neck Push Press
Metcon
Metcon (Time)
"Girls Gone Wild"

"Fran"
On the 0:00:
21-15-9
Thrusters (95/65)
Pull-ups
Metcon (Time)
"Diane"
On the 10:00
21-15-9
Deadlifts (225/155)
Handstand Push-ups
Metcon (Time)
"Amanda"
On the 20:00
9-7-5
Ring Muscle-ups
Squat Snatch (135/95)
Cool Down/Mobility
2:00 Medball Thoracic Opener
1:00 Couch Stretch (each leg)
1:00 Deep Spiderman Lunge (each leg)
1:00 Glute Stretch (each leg)

 

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