CrossFit WOD

Wednesday 6.5.19

Three Danes CrossFit – CrossFit


WOD

AMRAP 15 Minutes

3 Rope Climbs

6 Squat Cleans 135#/95#

9 Box Jump Overs 24″/ 20″

Warm-up

3 Rounds

1k on Bike

15 Jumping Squats

15 GHD Sit 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

Couch Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Warrior Squat

Rig Calf Stretch

Band Pull Apart, palms up

Banded Arm Circles

Mobility Ball

Weightlifting

Sandbag Pause Squats 150/100lbs

3×10

Pause in the bottom of the Squat for a “2-count”

AND

Hip Extensions

3 x 10

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

3 Rope Climbs

6 Squat Cleans 135#/95#

9 Box Jump Overs 24″/ 20″