MON DECEMBER 3, 2018 - CROSSFIT

crossfit-composure-wod10292018

“The man on top of the mountain did not fall there” – Vince Lombardi

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Air Squats
Spiderman to Down Dog
Hollow Hold

Metcon

Metcon (Weight)

Stamina Squat
Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats61% of our estimated 1RM Front squat.
3% from last week.

Metcon

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-upsRx Barbell: 45/35

Accessory Work

Metcon (AMRAP - Reps)

Midline
AMRAP 8:
AbMat Sit-UpsAt the start of the workout, and every minute on the minute
25 Double-Unders

Cool Down/Mobility

1:00 Couch Stretch (each leg)
1:00 Childs Pose
1:00 Side Lunge (each side)
1:00 Lat stretch on the rig

 

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