THU SEPTEMBER 27, 2018 - CROSSFIT

crossfit-composure-wod09262018

“If people sat outside and looked at the stars each night, I'll bet they'd live a lot differently. ”
― Bill Watterson

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each
Spiderman to Down Dog
Plank (on elbows)
Reverse Lunges

Strength

Back Rack Lunge (5 x 12)

Back Rack Reverse Lunge
5 Sets of 12 (6 each leg)
Building in Weight
Every 2:30

Metcon

Metcon (AMRAP - Reps)

"Even Stevens"
Alternating On the Minute x 16 (8 Rounds):
Min 1: 20 Double Unders + 10 Russian KB Swings (70/53)
Min 2: 10 Burpees320 Total Reps for Rx
Score your # of Reps

Cool Down/Mobility

1:00 Couch Stretch (Each leg)
1:00 Pigeon Stretch (Each leg)
1:00 Butterfly
1:00 Pike Stretch (youtu.be/WSkPQ1lXfNk)

 

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