CrossFit WOD

Friday 5.17.19

Three Danes CrossFit – CrossFit


WOD

FOR TIME

2k Row

50 Alternating Pistols

30 Hang Cleans 135#/ 95#

18 Minute Cap

Warm-up

2 Rounds

Once across floor for each of the following:

Banded Squat Walk – forward, sideways right, sideways left

10 Empty Bar Thrusters

500m 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

Front Rack Stretch

Plank Knee Bend on Box

High Knee Pull

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Spiderman Stretch

Cobra Pose

Child PoseCross Body Arm Stretch

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Mobility Ball

Weightlifting

Back Squat (5 – 4 – 3 – 2 – 1….)

Gradually increase weight through your warm up sets working towards finding 1RM Back Squat.

WOD

Metcon (Time)

FOR TIME

2k Row

50 Alternating Pistols

30 Hang Cleans 135#/ 95#

18 Minute Cap