FRI OCTOBER 26, 2018 - CROSSFIT

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“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Spiderman to Down Dog
PVC Front Rack Stretch (15 seconds each side)
PVC Front Squats

Strength

Front Squat (4-4, 3-3, 2-2 *Week 4 of 5)

2 Sets of 4 @ 79%
2 Sets of 3 @ 84%
2 Sets of 2 @ 89%
Rest 3:00

Metcon

Metcon (AMRAP - Rounds and Reps)

"Tread Water"
AMRAP 18
2,000 Meter Row
150 Double-Unders
AMRAP "Cindy" in remaining time1 Round of "Cindy" = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Cool Down/Mobility

1:00 Bottom the Squat Hold (use elbows to push knees out and stay upright)
1:00 Childs Pose
1:00 Shoulder to Floor (each side)
1:00 Saddle Stretch

 

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