CrossFit WOD

Saturday 6.8.19

Three Danes CrossFit – CrossFit


WOD

4 RFT – PARTNER WOD

Partner A runs 400m

Partner B AMRAP

10 Bench Press 115#/ 75#

15 Toes To Bar

*each partner to complete 4 runs and 4 AMRAPs

Score is total reps completed during the AMRAP for both partners

Warm-up

3 Rounds

Wall Run

10 Push Ups

15 Air Squats

25 Double Unders

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)

High Knee Pull

Lat Stretch on Wall

Chest Stretch (pec) on wall

Hip Bridge

PVC Circle

Rig Calf Stretch

Band Pull Apart, palms up

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Athlete to complete 4 reps per arm to complete each set. Maintsain correct form and see if you can increase weight each set.

Turkish Get Up (4 – 4 – 4)

WOD

Metcon (AMRAP – Rounds and Reps)

4 RFT – PARTNER WOD

Partner A runs 400m

Partner B AMRAP

10 Bench Press 115#/ 75#

15 Toes To Bar

*Each partner to complete 4 runs and 4 AMRAPs

Score is total rounds and reps completed during the AMRAP for both partners.
Each person to continue the AMRAP where their Partner stopped.