FRI SEPTEMBER 07, 2018 - CROSSFIT

crossfit-composure-wod09052018

Warm-up

3 Rounds:
200 Meter Run
10 Banded Lateral Steps (Right and Left)
10 Overhead Squats with Band
15 Second Single Leg, Single Arm Plank (each side)
5 Cubans

Strength

Overhead Squat (6 x 2)

6 Sets of 2 Pausing Overhead Squat
Every 2:00
Pause for 3 seconds in the bottom of each repetition.
(50%, 55%, 60%, 65%, 70%, and 75%)

Metcon

Nancy (Time)

5 Rounds for time of:  
400m Run  
15 Overhead Squats, 95# / 65#

Cool Down/Mobility

10 Band Pull-aparts (low and high)
10 T-Spine Rotates (each side)
1:00 Bottom of Squat Hold (use elbows to push knees out)
1:00 Pigeon Stretch (each side)

 

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