MON DECEMBER 10, 2018 - CROSSFIT

crossfit-composure-wod10292018

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
PVC Push Press
PVC Front Squats
Spiderman to Down Dog

Strength

Metcon (Weight)

Stamina Squat
Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back SquatsLifts are performed with the same load: 64% of our estimated 1RM Front squat.

Metcon

Metcon (Time)

"Bane"
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of "Macho Man"
Rx - 155/1051 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Jerks
Time Cap: 22:00

Cool Down/Mobility

1:00 Childs Pose
10 Cat/Cow
10 T-Spine Rotates
1:00 Pigeon Stretch


 

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