THU NOVEMBER 29, 2018 - CROSSFIT

crossfit-composure-wod10292018

β€œMaster Yoda says I should be mindful of the future... but not at the expense of the moment." -Qui Gon Jinn

Warm-up

3 Rounds
10 Russian KB Swings
10 KB Sumo Deadlift High Pulls
10 Single Arm KB Push Press (each arm)
10 Burpees
Waiter Walk Down and Back

Strength

Deadlift (9 x 3 )

9 Sets of 3:
3 Sets at 72%
3 Sets at 77%
3 Sets at 82%
Every 1:30

Metcon

Metcon (AMRAP - Rounds and Reps)

"Deadbeat"
AMRAP 12
21 Deadlifts (155/105)
18 Reverse Lunges (bodyweight)
15 Hand Release Push-ups

Cool Down/Mobility

1:00 Glute Stretch (each side)
1:00 Seated Pike Stretch
1:00 Deep Spiderman Lunge (each side)
1:00 Sink Stretch

 

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