WED DECEMBER 26, 2018 - CROSSFIT

crossfit-composure-wod10292018

“When you complain, nobody wants to help you.” – Steven Hawking

Warm-up

3 Rounds
5 Inchworms with a Push-Up
10 Reverse Lunges
10 Air Squats
5 Burpees

Strength

Metcon (No Measure)

Body Armor (15:00 to Complete)
3 Giant Sets:
10 Barbell Good Mornings
20 Box Step-Ups (Use DB’s or KB’s based on feel)
30 Glute BridgesRest NO MORE than 2:00 Between Sets

Metcon

Metcon (Time)

"Rugrats"
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24"/20")
15 Front Squats (95/65)
18/13 Calorie RowScore is your Slowest Round

Cool Down/Mobility

1:00 Couch Stretch (each leg)
1:00 Pigeon Stretch (each leg)
10 T-Spine Rotates
1:00 Lying Front Rack Stretch

 

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