CrossFit WOD

Saturday 4.20.19

By April 19, 2019 No Comments

Three Danes CrossFit – CrossFit


WOD

16 MIN AMRAP

50′ DB Front Rack Lunge Steps 50#’s/ 35#’s

12 Lateral Burpees over your DBs

3 Muscle Ups

then:

FOR TIME

3 Toes to Bar: 6, 9, 12, 15, 18

15/12 Calorie Row after each set TTB

Warm-up

400m Row

30 Light RDLs

400m Row

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)

Front Rack Stretch

Wall Stick-up

Scorpion Stretch

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Hip Bridge

Samson Stretch

Spiderman Stretch

PVC Circle

PVC Overhead Squats

Rig Calf Stretch

Weightlifting

Snatch (12 x 1)

EMOM for 12 Minutes -1 Rep at 70-80%

WOD

Metcon (AMRAP – Rounds and Reps)

16 MIN AMRAP

50′ DB Front Rack Lunge Steps 50#’s/ 35#’s

12 Lateral Burpees over your DBs

3 Muscle Ups

Metcon (Time)

FOR TIME

3 Toes to Bar: 6, 9, 12, 15, 18

15/12 Calorie Row after each set TTB