CrossFit WOD

Friday 6.14.19

By June 13, 2019 No Comments

Three Danes CrossFit – CrossFit


Warm-up

3 Steady Rounds

8 Empty Barbell Muscle Cleans

16 Lateral Bar Hops

10 Calorie Row

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)

Couch Stretch

Scorpion Stretch

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Frog Stretch

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Lunge Stretch – elevated foot

Cobra Pose

Superman Arm Raises

Banded Squat Walk – forward

Back Squat (3-3-3)

All three sets @ 90%

Take 5% off your Back Squat numbers if the sets are too aggressive

WOD

Metcon (Time)

3 Rounds

20/15 Calorie Ski

20 Sumo DLHP 75/55lbs

12 Minute Cap

*More Options:

Row instead of Ski

CASH OUT

:25 x 4 on Bike

Rest 2 Minutes

*Score is total calories