CrossFit WOD

Saturday 2.2.19

By February 1, 2019 No Comments

Three Danes CrossFit – CrossFit


WOD

PARTNER WODS!

WOD A – FOR TIME

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

“You Go, I Go”

Pull-Ups

then:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push-Ups

*Each athlete on the team will both complete 55 pull-ups AND 55 push-ups.

WOD B – 12 MINUTE AMRAP

Ascending ladder up by 2’s

Burpees

Deadlift 225#/ 155#

*Each Team decides how to split up reps.

Warm-up

Line Drills – back and forth across floor for each of the following:

High Knees

Butt Kickers

Front lunge

Quad Stretch (butt kick leg pull)

Knee to Chest

3 Air Squats + Broad Jump

Soldier Kicks

Side Lunge

Cradle Stretch

Inch Worm

Toe Walk

Heel Walk

Bear Crawl

Crab Walk

Duck Walk

3 Air Squats + Broad Jump

Burpee Broad Jump

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Scorpion Stretch

Plank Knee Bend on Box

Knee Circles – Left, Right, Back and Forth

Hip Bridge

Hollow Rock

Superman

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Shoulder/ Lat Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD

Metcon (Time)

WOD A
WOD A – FOR TIME

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

“You Go, I Go”

Pull-Ups

then:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push-Ups

*Each athlete on the team will both complete 55 pull-ups AND 55 push-ups.

Metcon (AMRAP – Reps)

WOD B
WOD B – 12 MINUTE AMRAP

Ascending ladder up by 2’s

Burpees

Deadlift 225#/ 155#

*Each Team decides how to split up reps.