CrossFit WOD

Monday

By June 30, 2019 No Comments

Three Danes CrossFit – CrossFit





Warm-up

Warm-up (No Measure)


1:00 Pigeon Pose Each side
1:00 Frog Stretch Each Side

Into…
AMRAP x 6 MINUTES
:30 Bike (Moderate)
5/5 Single Arm RKBS
5/5 KB Bent Over Row
10 Alt. Goblet Cossack Squats

Strength

Back Squat (5×5 (30×1))


Back Squat @60-70% of 1RM

-Rest 2:00 b/t Sets-

*Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM.

Workout

Metcon (Time)


4 ROUNDS FOR TIME
200m Run
20/15 Cal Bike
12 Strict Pull-ups

-15:00 Hard Cap-