WED AUGUST 22, 2018 - CROSSFIT

crossfit-composure-wod08222018

“Worry is a misuse of imagination" - Dan Zadra

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
PVC Pass Through and Lat Stretch
Overhead Squats
Inchworm with a Push-up

Strength

Metcon (Time)

Strict Handstand Push-ups
For Time:
50 Strict Handstand Push-ups

-5 Strict Pull-ups with every break
-Time Cap: 10:00

Metcon

Metcon (AMRAP - Reps)

"Hot Sauce"

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes

Metcon (AMRAP - Reps)

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes

Metcon (AMRAP - Reps)

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes

Metcon (AMRAP - Reps)

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Cool Down/Mobility

1:00 Childs Pose
1:00 Pigeon Stretch (each leg)
1:00 Lat Stretch on the Rig
1:00 Squat Hold (bottom of squat, use elbows to push knees out)

 

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