CrossFit WOD

Thursday 5.9.19

Three Danes CrossFit – CrossFit


WOD

AMRAP 10 Minutes

Climb the Ladder

10/8 Calories on C2 Bike Erg

3 Push Press 115/75

10/8 Calories on C2 Bike Erg

6 Push Press

10/8 Calories on C2 Bike Erg

9 Push Press

etc…

Warm-up

2 Rounds

10 Squats

10 Walking Lunge Steps

10 Hip Bridge

400m 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

Scorpion Stretch

Plank Knee Bend on Box

Wall Splits

Squat Stretch – feet on wall

Samson Stretch

Spiderman Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Banded Arm Circles

Weightlifting

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

Zero Bounce Deadlift 4×4

WOD

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

Climb the Ladder

10/8 Calories on C2 Bike Erg

3 Push Press 115/75

10/8 Calories on C2 Bike Erg

6 Push Press

10/8 Calories on C2 Bike Erg

9 Push Press

etc…