WED SEPTEMBER 19, 2018 - CROSSFIT

crossfit-composure-wod09192018

“The essence of philosophy is that a man should live so that happiness shall depend on as little as possible on external things." - Epictetus

Warm-up

3 Rounds
200 Meter Run
10 Arch to Hollow
10 Air Squats
--
Barbell Warm-up:
3 Rounds
5 Front Squats
5 Push Press
5 Thrusters

Strength

Thruster (3-Rep Heavy )

On the 2:00 x 7:
3 Thrusters from the Ground

Metcon

Metcon (Time)

"Flash Flood"
2 Rounds For Time:
400 Meter Run
21 Thrusters (95/65)

Cool Down/Mobility

Banded Lat Stretch (1:00 Each Direction)
1:00 Bottom of the Squat Hold
10 Cossack Squats
1:00 Deep Spiderman Lunge

 

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