CrossFit WOD

Tuesday 2.5.19

By February 4, 2019 No Comments

Three Danes CrossFit – CrossFit


Everything better when the sun’s out and the doors open!

WOD

Every 3 Minutes for 15 Minutes:

30 Wallballs 20#/14#

2 Rope Climbs

Max distance Bike/Ski in remaining time

No Rest

Warm-up

3 Rounds

10 Cal Bike

10 Burpees

10 Wall Balls

Mobility

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

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Front Squat (8 – 8 – 8 – 8 – 8 @ 70% 1RM)

WOD

Metcon (Distance)

Every 3 Minutes for 15 Minutes:

30 Wallballs 20#/ 14#

2 Rope Climbs

Max distance Bike/Ski in remaining time

No Rest