THU NOVEMBER 22, 2018 - CROSSFIT

crossfit-composure-wod10292018

“Yes: failure, most of all. The greatest teacher, failure is.” -Master Yoda

Warm-up

3 Rounds:
10 Air Squats
10 Jumping Jacks
10 Spiderman to Down Dog
10 Reverse Lunges

Metcon

Metcon (AMRAP - Rounds and Reps)

"Turkey Sammich"
Teams of 2 (You Go/I Go)
0:00 to 12:00
AMRAP 10
5 Devil Press (50's/35's)
10 Box Jump Overs (24/20)

Metcon (AMRAP - Rounds and Reps)

12:00 to 24:00
AMRAP 10
10 Calorie Row
10 Burpees

Metcon (AMRAP - Rounds and Reps)

24:00 to  36:00
AMRAP 10
10 Wallball (20/14)
10 Pull-ups

Metcon (AMRAP - Rounds and Reps)

36:00 to 48:00
AMRAP 10
10 Power Cleans (95/65)
10 Front Rack Reverse Lunges

Cool Down/Mobility

Group Cool Down Stretches:
1:00 Standing Straddle Stretch
5 Inchworms
1:00 Quad Stretch
10 Cat-Cows
1:00 Childs Pose

 

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