CrossFit WOD

Saturday 5.11.19

Three Danes CrossFit – CrossFit


WOD

Run 400m

30 Thrusters 75/55#

Run 400m

20 Thrusters

Run 400m

10 Thrusters

Rx+ 95/ 75#

Warm-up

10 Min Bike

*Can be split between 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

Quad Stretch (Butt Kick Leg Pull)

Front Rack Stretch

Wall Stick-up

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Lunge Stretch

Samson Stretch

Spiderman Stretch

Rig Calf Stretch

Weightlifting

Back Squat (7 – 7 – 7 @ 70% of 1 RM)

WOD

Metcon (Time)

Run 400m

30 Thrusters 75/55#

Run 400m

20 Thrusters

Run 400m

10 Thrusters

Rx+ 95/ 75#