MON OCTOBER 15, 2018 - CROSSFIT

crossfit-composure-wod10032018

What gets us out of bed in the morning often isn’t our goals - not our “what’s”. It’s our “why’s”... our reasons.
Regardless of what they are, let’s define them, as it is the single-handedly most powerful thing we can do.

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
KB Swings
Goblet Squats
Spiderman to Down Dog

Strength

Back Squat (9-9-9)

3 Sets of 9:
Set #1 - 9 Reps @ 70%
Set #2 - 9 Reps @ 74%
Set #3 - 9 Reps @ 78%

A 3% increase from last week.
New Set Every 3:00

Metcon

Metcon (Time)

"Wasabi"
1,000 Meter Row
40 CTB Pull-Ups
30 Front Squats (135/95)
20 Barbell-Facing Burpees

Cool Down/Mobility

2:00 EASY row or bike
1:00 Lying front rack stretch
1:00 Shoulder to floor (each arm)
1:00 Quad stretch (each leg)

 

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