CrossFit WOD

Thursday 6.13.19

By June 12, 2019 No Comments

Three Danes CrossFit – CrossFit

Warm-up

Coaches Choice 🙂

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Wall Stick-up on the floor

Scorpion Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Lunge Stretch – elevated foot

Samson Stretch

Cobra Pose

Child Pose

Cross Body Arm Stretch

Rig Calf Stretch

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Gymnastics

Rope Climb Work: 10 Mins

*Foot Work

*Efficiency (inchworm vs knees to chest)

For athletes confident in rope climbing:

2 – 2 Min Amraps max rope climbs (2 Min Rest between)

WOD

Metcon (AMRAP – Reps)

AMRAP 18 MINS

15 Burpees

15 Cal Bike

300m Row