CrossFit WOD

Wednesday 4.24.19

By April 23, 2019 No Comments

Three Danes CrossFit – CrossFit


WOD

3 RFT

Ski 500m/400m

21 Overhead Squats 95#/ 65#

21 Bar Facing Burpees

*Row 550m/450m Row can be substitued for Ski.

Warm-up

3 Rounds

200m Run

100m 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

Couch Stretch

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

PVC Circle

PVC Overhead Squats

Rig Calf Stretch

Weightlifting

Deadlift (4 – 4 – 4 – 4 @ 75-85% of 1 RM)

Zero Bounce Deadlift 4×4

WOD

Metcon (Time)

3 RFT

Ski 500m/400m

21 Overhead Squats 95#/ 65#

21 Bar Facing Burpees
*Row 550m/450m Row can be substitued for Ski.

CASH OUT

Bent Over Barbell Row

3 sets of 12 reps, plus an additional set of max reps