CrossFit WOD

Wednesday 2.6.19

By February 5, 2019 No Comments

Three Danes CrossFit – CrossFit


WOD

FILTHY FIFTY

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings 53#/ 35#

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45#/ 35#

50 Back extensions

50 Wall ball shots, 20#/ 14#

50 Burpees

50 Double unders

Warm-up

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

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Hip Bridge

Lunge Stretch – elevated foot

Samson Stretch

Spiderman Stretch

Cross Body Arm Stretch

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Rig Calf Stretch

Hollow Rock

Superman

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

WOD Rehearsal

Set up and review each exercise in the WOD. Complete 5 Reps of each exercise.

WOD

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders