CrossFit WOD

Thursday 5.16.19

Three Danes CrossFit – CrossFit


WOD

FOR TIME

Every 3:00 for 15:00

1000/800m  Bike

Score is total time needed for all 5 rounds to complete distance.

Warm-up

3 Rounds

10 Wallballs 14#/ 10#

5 Strict Pull Ups

10 Calorie 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

Quad Stretch (Butt Kick Leg Pull)

Front Rack Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Chin Up Negatives – 5 second descent

Lat Stretch on Wall

Chest Stretch (pec) on wall

Squat Stretch – feet on wall

Hip Bridge

PVC Circle

PVC Overhead Squats

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk – forward

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Mobility Ball

Weightlifting

Front Squat (8 – 8 – 8 @ 70%+ of 1 RM)

Push Press (2 – 2 – 2 – 2 – 2; build weight over sets)

WOD

Metcon (Time)

FOR TIME

Every 3:00 for 15:00

1000/800m  Bike
Score is total time needed for all 5 rounds to complete distance.