WED SEPTEMBER 12, 2018 - CROSSFIT

crossfit-composure-wod09122018

Warm-up

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

Strength

Deadlift (8 x 2)

Deadlift
On the Minute x 8
2 Repetitions (Aim to Beat Last Week)

Metcon

Metcon (AMRAP - Rounds and Reps)

"Eighteen Wheeler"
AMRAP 18:
18/12 Calorie Row
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

Cool Down/Mobility

Banded Shoulder Stretch, 1:00 Each arm/each direction.
Foam Roll, 10 Passes each:
T-Spine, lats, low back, glutes, and quads.

 

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