CrossFit WOD

Saturday 5.4.19

Three Danes CrossFit – CrossFit


MURPH…it’s coming.

WOD

3 RFT

100′ Farmer’s Carry 53#’s/ 35#’s

40 Handstand Shoulder Taps

30 Goblet Squats 53#/35#

Rx+ 50′ Handstand Walk, 70#’s/ 53#’s, 70#/ 53#

Warm-up

1 Mile Run

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)

Couch Stretch

Knee Circles – Left, Right, Back and Forth

Frog Stretch

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Samson Stretch

Spiderman Stretch

Cobra Pose

Child Pose

Rig Calf Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Good Morning

Weightlifting

Back Squat (2 – 2 – 2 – 2 – 2 @ 90% of 1RM)

WOD

Metcon (Time)

3 RFT

100′ Farmer’s Carry 53#’s/ 35#’s

40 Handstand Shoulder Taps

30 Goblet Squats 53#/35#
Rx+ 50′ Handstand Walk, 70#’s/ 53#’s, 70#/ 53#