FRI OCTOBER 5, 2018 - CROSSFIT

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Success is not final, failure is not fatal: it is the courage to continue that counts. โ€“ Winston Churchill

Warm-up

3 Rounds
5 Good Mornings
5 Elbow Rotations (each arm)
5 Back Squats with Elbows Forward
5 Burpees over bar

Strength

Front Squat (4-4, 3-3, 2-2)

2 Sets of 4 @ 70%
2 Sets of 3 @ 75%
2 Sets of 2 @ 80%

New Set Every 2:30
(Week 1 of 5)

Metcon

Metcon (Time)

"Fire Ball"
3 Rounds:
27/21 Calorie Row
21 Pull-Ups
15 Burpee Box Jump Overs (24"/20")

Cool Down/Mobility

1:00 Bottom of the squat hold
1:00 Cobra Pose
1:00 Saddle Stretch (quads)
1:00 Lying Front Rack Stretch

 

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