CrossFit WOD

Wednesday 6.12.19

By June 11, 2019 No Comments

Three Danes CrossFit – CrossFit


WOD

Warm-up

2 Steady Rounds

30/18 Calories on AAB

6 HS Push Up “Negatives”

(control descent, kip back to top)

15 Pause Goblet Squats

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)

Front Rack Stretch

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Chin Up Negatives – 5 second descent

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Samson Stretch

Cobra Pose

PVC Overhead Squats

Rig Calf Stretch

Banded Squat Walk – sideways left, sideways right

Weightlifting

Sandbag “Front to Back” Lunges 100/70lbs

4×10 (5 each leg)

WOD

Metcon (Time)

3 Rounds

15 Front Squats 155/105lbs

25 Pull Ups

35 Push Ups

20 Minute Cap

CASH OUT

Plank :30 on/:30 off x3