SAT SEPTEMBER 1, 2018 - CROSSFIT

crossfit-composure-wod09012018

“A kingdom founded on injustice never lasts.” - Seneca
Emotions do not control our actions - we do.

Warm-up

2 Rounds:
200 Meter Run
10 Arch to Hollows
10 Thoracic Openers
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks

Metcon

Metcon (Time)

"Sasquatch"
Teams of 3
250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row + 30 Toes to Bar

30:00 Time Cap

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

Cool Down/Mobility

1:00 Frog Stretch
1:00 Childs Pose.
1:00 Lat Stretch on the Rig
1:00 Pec Stretch on the Rig (each arm)
2:00 Couch Stretch (EACH leg)

 

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