MON OCTOBER 29, 2018 - CROSSFIT

crossfit-composure-wod10292018

“Whatever you do, do with all your might.” – Cicero

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Overhead Squats
Spiderman to Down Dog
Banded Lateral Steps

Strength

Back Squat (9-9-9)

3 Sets of 9:
Set #1 - 9 Reps @ 76%
Set #2 - 9 Reps @ 80%
Set #3 - 9 Reps @ 84%

Every 3:00
Final week

Metcon

Metcon (Time)

"Dirty 30"
30 Box Jumps (24/20)
30 Chest to Bar Pull-Ups
30 KBS (70/53)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Bar-Facing Burpees
90 Double UndersTime Cap: 25:00

Rx+:
Wallball of 30/20
30 Triple Unders

Cool Down/Mobility

Foam Roll, 10 Passes Each:
T-Spine, Lats, Low Back, Glutes, Quads, and Calves.

 

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