TUE NOVEMBER 27, 2018 - CROSSFIT

crossfit-composure-wod10292018

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now”. – General Chesty Puller, United States Marine Corps

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each
PVC Front Rack Stretch
Air Squats with PVC in Back Rack and Elbows Forward
Spiderman to Down Dog

Metcon

Metcon (Weight)

Stamina Squat
Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back SquatsBoth lifts at 58% (+3% from last week) of estimated 1RM front squat

Metcon

Nate (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here

Gymnastics

Not for score, but for practice:
10:00 Clock:
3 Strict Ring Muscle-Ups
25' Handstand Walk
16 Pistols
25' Handstand Walk

Cool Down/Mobility

1:00 Lying Front Rack Stretch
10 T-Spine Rotates
1:00 Deep Spiderman Lunge (each side)
1:00 Bottom of Squat Hold (stay active in the bottom, use elbows to push knees out)

 

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