Three Danes CrossFit – CrossFit
WOD
12 Min AMRAP
10 Ring Push-Ups
10 Ring Rows
20 Deadlift 95/65
Rx+ 135/95
Warm-up
1 Minute Easy Bike
1 Minute Active Samson Stretch – 30 sec/ leg
45 Seconds Medium Bike
45 Seconds Active Spiderman
30 Seconds Fast Bike
30 Seconds Front Lunges
20 Mountain Climbers
20 Sit-Ups
then complete:
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
with empty barbell
Mobility
Complete 1-2 Minutes of each of the following:
Squat Stretch
High Knee Pull
Knee Circles – Left, Right, Back and Forth
Cradle Stretch
Hip Bridge
Shoulder Rotating T Square
Band Pull Aparts
PVC Circle
PVC Internal Shoulder Rotation
PVC External Shoulder Rotation
Weightlifting
Back Squat (5 – 5 – 5 @ 85% 1 RM; 25 @ 50% 1RM)
WOD
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
10 Ring Push-Ups
10 Ring Rows
20 Deadlift 95/65
Rx+ 135/95