WED DECEMBER 12, 2018 - CROSSFIT

crossfit-composure-wod10292018

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
PVC Front Rack Stretch
PVC Front Squat
Burpees over the PVC

Strength

Metcon (Time)

Barbell Cycling
With a Running Clock:

On the 0:00...
15 Front Squats, 15 Lateral Barbell Burpees
12 Front Squats, 12 Lateral Barbell Burpees
9 Front Squats, 9 Lateral Barbell Burpees
Rx - 95/65

Metcon (Time)

On the 4:00...
12 Front Squats, 12 Burpee Box Jumps (24"/20")
9 Front Squats, 9 Burpee Box Jumps (24"/20")
6 Front Squats, 6 Burpee Box Jumps (24"/20")
Rx - 115/80

Metcon (Time)

On the 8:00...
9 Front Squats, 9 Burpee Box Jump Overs (24"/20")
6 Front Squats, 6 Burpee Box Jump Overs (24"/20")
3 Front Squats, 3 Burpee Box Jump Overs (24"/20")
Rx - 135/95

Accessory Work

Metcon (AMRAP - Reps)

Body Armor
Alternating On the Minute x 12 (4 Rounds):
Minute 1 - 16 Front Rack Reverse Lunge (135/95)
Minute 2 - 25' Handstand Walk (or upside down practice)
Minute 3 - Max Reps Double-Unders
Minute 4 - RestScore Double Under Reps

Cool Down/Mobility

Foam Roll, 10 Passes Each:
Calves, Quads (from above knee to hip), Glutes, and low back.

 

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