THU DECEMBER 13, 2018 - CROSSFIT

crossfit-composure-wod10292018

Curious that we spend more time congratulating people who have succeeded than encouraging people who have not. -Neil deGrasse Tyson

Warm-up

3 Rounds
5 Straight leg deadlifts
5 Deadlifts
5 Inchworms with push-up
10 Spiderman Lunges

Strength

Deadlift (9 x 3)

9 Sets of 3:
3 Sets at 76%
3 Sets at 81%
3 Sets at 86%
Every 1:30

This is a build from last week, increasing each set by 2%.
-Aim for unbroken

Metcon

Metcon (Time)

10 to 1
Strict Pull-ups
2 to 20 (2,4,6...20)
Push-ups
-In between every round: 15 Abmat Sit-ups-

Cool Down/Mobility

1:00 Seated Pike Stretch
1:00 Glute Stretch (each)
1:00 Lat Stretch on Rig
1:00 Pec Stretch on Rig (each)

 

boise crossfit idaho gym fitness workout weightlifting