MON AUGUST 27, 2018 - CROSSFIT

crossfit-composure-wod08272018

“Let us prepare our minds as if we’d come to the very end of life. Let us postpone nothing. Let us balance life’s books each day. … The one who puts the finishing touches on their life each day is never short of time.” – Seneca

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Banded Lateral Steps
Overhead Squats with the Band
Spiderman to Down Dog

Strength

Back Squat (6-4-2, 6-4-2, 6-4-2)

6 Reps at 70%
4 Reps at 75%
2 Reps at 80%
6 Reps at 72%
4 Reps at 77%
2 Reps at 82%
6 Reps at 74%
4 Reps at 79%
2 Reps at 84%
All Sets completed On the 2:00

Metcon

Metcon (Time)

4 Rounds For Time:
40 Air Squats
30 Sit-ups
200 Meter Run

Cool Down/Mobility

1:00 Couch Stretch (each leg)
1:00 Butterfly Stretch
1:00 Pigeon Stretch (each leg)
1:00 Cobra Pose

 

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