TUE NOVEMBER 20, 2018 - CROSSFIT

crossfit-composure-wod10292018

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

Warm-up

A) 3:00 Row
--
2 Rounds, 30 seconds each:
Hollow Hold
Air Squats
Spiderman to Down Dog

B) 3 Rounds:
5 Y-T-W’s
5 Cubans
5 Scapular Pull-ups

Gymnastics

Metcon (AMRAP - Rounds and Reps)

Strict Gymnastics
Part A - AMRAP From the 0:00 - 5:00:
3 Strict CTB Pull-Ups + 5 Strict HSPU

Part B - AMRAP From the 5:00 - 10:00:
5 Strict Ring Dips + 7 Feet Elevated Ring Rows

Metcon

Metcon (Time)

"Hangman"
21 Hang Power Cleans (135/95)
21 Barbell-Facing Burpees
100 Double-Unders
15 Hang Power Cleans
15 Barbell-Facing Burpees
75 Double-Unders
9 Hang Power Cleans
9 Barbell-Facing Burpees
50 Double-Unders

Cool Down/Mobility

Banded Shoulder Stretch, 1:00 Each arm
Band High: Step back, palm up.
Elbow through the band, step forward, palm up.
Band Low: Facing away, palm up.
1:00 Alternating Calf Stretch

 

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