CrossFit WOD

Saturday 5.18.19

Three Danes CrossFit – CrossFit


CONGRATULATIONS!!!

WOD

Partner WOD – “I GO, YOU GO”

20 MIN AMRAP

PARTNER A Runs 400m while

PARTNER B does an AMRAP of:

3 Deadlift 225#/155#

6 Toes To Bar

9 Burpees

Score is total combined reps accumulated between both partners.

Warm-up

3 Rounds

10 Cal Bike – stand up

10 Kettlebell Swings – American

10 Hip Bridge

10 Superman

10 Step Ups

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

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Chin Up Negatives – 5 second descent

Lat Stretch on Wall

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Warrior Squat

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Mobility Ball

Weightlifting

Overhead Squat (3 – 3 – 3 – 3 – 3 @ 70% of 1 RM)

WOD

Metcon (AMRAP – Reps)

Partner WOD – “I GO, YOU GO”

20 MIN AMRAP

PARTNER A Runs 400m while

PARTNER B does an AMRAP of:

3 Deadlift 225#/155#

6 Toes To Bar

9 Burpees

Score is total combined reps accumulated between both partners.