CrossFit WOD

Monday 4.22.19

By April 21, 2019 No Comments

Three Danes CrossFit – CrossFit


WOD

Every 4:00 for 20:00

Calories Bike 30/ 21

Max Effort every round

Score is total combined times from all rounds.

Calorie Row 20/14 can be substituted for Bike.

Warm-up

3 Rounds

10 Box Jumps 24″; 20″

8 Strict Pull Ups

6 Calories Bike/ Row/ Ski

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

Couch Stretch

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Lunge Stretch

Samson Stretch

Spiderman Stretch

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Weightlifting

Split Jerk (1- 1- 1- 1- 1- 1- 1, Build weight over sets)

WOD

Metcon (Time)

Every 4:00 for 20:00

Calories Bike 30/ 21

Max Effort every round
Score is total combined times from all rounds.

Calorie Row 20/14 can be substituted for Bike.