SAT DECEMBER 29, 2018 - CROSSFIT

crossfit-composure-wod10292018

“Action is the fundamental key to all success.” – Picasso

Warm-up

3 Rounds
5 Deadlifts
5 Good Mornings
5 Push Press
5 Thrusters
5 Burpees over the Bar

Metcon

Metcon (Time)

"Gerke Jerky"
50 Shoulder to Overhead
50 Lateral Burpees over the Bar
50 Deadlifts
50 Thrusters
50 Deadlifts
50 Lateral Burpees over the Bar
50 Shoulder to OverheadRx: 95/65
Time Cap: 35:00

Cool Down/Mobility

1:00 Standing Wide Leg Pancake Stretch
10 Cat/Cow
1:00 Childs Pose
10 T-Spine Rotates
1:00 Glute Stretch (each leg)

 

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