CrossFit WOD

Friday 5.10.19

Three Danes CrossFit – CrossFit


WOD

5 RFT

12/10 Calorie Ski

12/10 Calorie Row

12 Power Snatch 75#/ 55#

Rest :60

Warm-up

3 Rounds

:60 Goblet Squat Hold

200m Row

7 Burpee Box Jumps

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

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Frog Stretch

Warrior Squat

Rig Calf Stretch

Band Pull Apart

Banded Arm Circles

Weightlifting

Squat Clean (12 x 1 @ 75-80%)

Every :30 for 6 Minutes

1 Rep at 75-80%

WOD

Metcon (Time)

5 RFT

12/10 Calorie Ski

12/10 Calorie Row

12 Power Snatch 75#/ 55#

Rest :60