CrossFit WOD

Thursday 6.6.19

Three Danes CrossFit – CrossFit


Mother Daughter PR! Chantal with a 30″ box jump, and Emilia with her first 20″ box jump! – Congratulations!!

WOD

2 Rounds

60 Wallballs 20#/ 14#

40/30 Calories on Bike

20 Chest to Bar

Warm-up

5 Rounds

Walking Lunge Steps – back and forth across floor

:20 Freestanding HS Hold

5 Strict Pull 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

Quad Stretch (Butt Kick Leg Pull)

Scorpion Stretch

Knee Circles – Left, Right, Back and Forth

Samson Stretch

Spiderman Stretch

Rig Calf Stretch

Banded Arm Circles

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Back Squat (3×3 @87.5% of 1 RM)

WOD

2 Rounds

60 Wallballs 20#/ 14#

40/30 Calories on Bike

20 Chest to Bar