CrossFit WOD

Saturday 6.15.19

By June 14, 2019 No Comments

Three Danes CrossFit – CrossFit


Warm-up

3 Steady Rounds

8 Kipping Pull Ups

10 Empty Bar Strict Press

12 Calorie Ski/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:

Front Rack Stretch

Wall Stick-up on the floor

Wall Stick-Up; thumbs, fists, palms

Wrist Stretch

Chin Up Negatives – 5 second descent

Lat Stretch on Wall

Chest Stretch (pec) on wall

Spiderman Stretch

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

Hollow Rock

Banded Scapular Pull Down

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Strict Press (10-10)

Use as warm up for next piece Control ascent and descent

Strict Press (3-3-3-3-3)

3 Reps every 2:00 for 10 Minutes– As Heavy as Possible

Metcon (Time)

For Time:

500m Row

10 Thrusters 115/75lbs

6 Bar Muscle Ups

400m Row

10 Thrusters

5 Bar Muscle Ups

300m Row

10 Thrusters

4 Bar Muscle Ups

200m Row

10 Thrusters

3 Bar Muscle Ups

100m Row

10 Thrusters

2 Bar Muscle Ups

*16 Minute Cap
*2x Chest to Bar instead of BMU