SAT SEPTEMBER 08, 2018 - CROSSFIT

crossfit-composure-wod09082018

Short Shorts Saturday!

Warm-up

400 Meter Run
--
Clean Complex Warm-up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans
10 Burpees over the bar

Strength

Metcon (Time)

"Little Bang"
50 Power Cleans (155/105)

Time Cap: 10:00

Metcon

Ghost (3 Rounds for reps)

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Cool Down/Mobility

400 Meter Jog
1:00 Alternating Calf/Achilles Stretch
1:00 Shoulder to Floor (each arm)
1:00 Pancake Stretch

 

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