CrossFit WOD

Friday 2.8.19

By February 7, 2019 No Comments

Three Danes CrossFit – CrossFit


WOD

3 RFT

Calorie Bike 25/15

25 Push Jerk 95#/ 65#

25 Push Ups

Rx+ 135#/ 95#, deficit push ups 2″

Warm-up

3 Rounds

500m Bike

15 V-Ups

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

Front Rack Stretch

Cradle Stretch

Wrist Stretch

Samson Stretch

Spiderman Stretch

Cross Body Arm Stretch

Rig Calf Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

WOD

Metcon (Time)

3 RFT

Calorie Bike 25/15

25 Push Jerk 95#/ 65#

25 Push Ups

Rx+ 135#/ 95#, deficit push ups 2″

INTERVAL

Every 3 Minutes for 15 Minutes

50′ Dumbbell Front Rack Lunge 35#’s/20#’s

12 Dumbbell Thrusters 35#’s/20#’s

12 Toes to Bar