WED SEPTEMBER 05, 2018 - CROSSFIT

crossfit-composure-wod09052018

Warm-up

3 Rounds:
5 Romanian Deadlifts
5 Deadlifts
10 Spiderman to Down Dog
10 Burpees over the bar

Strength

Deadlift (8 x 2)

On the Minute x 8:
2 Repetitions at 70%, 73%, 76%, 79%, 82%, 85(+)%, 90(+)%

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 18:
20 Deadlifts (225/155)
10 Chest to Bar Pull-Ups
30/20 Calorie Row
10 Chest to Bar Pull-Ups

Cool Down/Mobility

Foam Roll, 10 Passes Each:
T-Spine, lats, quads to adductors (start high on the hip and work down towards the knee), glutes, and low  back.

 

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