WED NOVEMBER 7, 2018 - CROSSFIT

crossfit-composure-wod10292018

β€œThe privilege of a lifetime, is being who you are.” Joseph Campbell

Warm-up

A:

3:00 Easy Row
--
2 Rounds, 30 Seconds Each:
Single leg Romanian Deadlifts with KB
Hollow Hold
KB Swings

B:

3:00 to Build to Starting Deadlift Weight
--
3 Rounds
20 Second Hard Row
5 Deadlifts at starting weight
5 Burpees
1:00 Rest

Metcon

Metcon (AMRAP - Rounds and Reps)

"Take Five"
 Part #1
In a 5:00 Window:
45/30 Calorie Row "Buy-In"
AMRAP:
12 Deadlifts (185/135)
12 Burpees

Rest 5:00

Metcon (AMRAP - Rounds and Reps)

"Take Five" Part #2
In a 5:00 Window:
30/21 Calorie Row "Buy-In"
AMRAP:
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5:00

Metcon (AMRAP - Rounds and Reps)

"Take Five" Part #3
In a 5:00 Window:
15/12 Calorie Row "Buy-In", followed by:
AMRAP:
6 Deadlifts (275/185)
6 Barbell-Facing Burpees

Cool Down/Mobility

1:00 Sink Stretch
10 Cat/Cow
10 T-Spine Rotates
1:00 Glute Stretch (each side)
1:00 Seated Pike Stretch

 

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