THU OCTOBER 11, 2018 - CROSSFIT

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Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t. – Rikki Rogers

Warm-up

3 Rounds, 30 Seconds Each:
Inchworm with Push-up
Reverse Lunges
KB Swing
Hollow Hold

Strength

Back Rack Lunge (3 x 6)

Back Rack Reverse Lunge
3 Sets of 6 (3 each leg)
-55% of back squat-
Every 2:30

Metcon

Metcon (AMRAP - Reps)

"La-la Land"
4 Rounds:
1 Minute Abmat Sit-ups
1 Minute Single Arm Dumbbell Push Press (50/35) -Alternate as needed-
1 Minute Reverse Lunges
1 Minute Pull-ups
1 Minute RestScore is total reps for all 4 rounds

Cool Down/Mobility

2:00 Couch Stretch (Yes, 2:00 each leg)
1:00 Pigeon Stretch (each leg)
1:00 Sink Stretch (bar on rig)


 

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