MON DECEMBER 17, 2018 - CROSSFIT

crossfit-composure-wod10292018

“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking. “ - Albert Einstein

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
PVC Front Rack Stretch
PVC Front Squats(1)/Overhead Squats(2)
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: 67% of our estimated 1RM Front squat.

Metcon

Metcon (Calories)

"Freedom Sauce"
Part #1 - 0:00 - 3:00
21 Overhead Squats (95/65)
21 Lateral Burpees over Rower
Max Calorie Row

... Rest 3:00 - 6:00…

Metcon (Calories)

Part #2 - 6:00 - 9:00
18 Overhead Squats (115/80)
18 Lateral Burpees over Rower
Max Calorie Row

... Rest 9:00 - 12:00…

Metcon (Calories)

Part #3 - 12:00 - 15:00
15 Overhead Squats (135/95)
15 Lateral Burpees over Rower
Max Calorie RowScore - the calories accumulated in each round

Cool Down/Mobility

1:00 Childs Pose
1:00 Lying Front Rack Stretch
1:00 Couch Stretch (each leg)
10 Cat/Cow’s

 

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