MON SEPTEMBER 10, 2018 - CROSSFIT

crossfit-composure-wod09102018

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Air Squats
Spiderman to Down Dog
Banded Lateral Steps

Strength

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

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

Every 2:30

Metcon

Metcon (Time)

5 Rounds:
5 Ring Muscle-ups
15 Thrusters (75/55)

Cool Down/Mobility

1:00 Couch Stretch (each leg)
1:00 Childs Pose
1:00 Side Lunge (each side)
1:00 Lat stretch on the rig

 

boise crossfit idaho gym fitness workout weightlifting