CrossFit WOD

Saturday

Three Danes CrossFit – CrossFit





Warm-up

Warm-up (No Measure)


AMRAP x 7 MINUTES
8/8 Single Leg DB RDLs
5 Inchworms
20 Glute Bridge Ups

Partner Strength

Metcon (5 Rounds for weight)


IN TEAMS OF 2…

EMOM x 10 MINUTES
MIN 1 – 3 Deadlift (Athlete Choice, Heavy)
MIN 2 – 6 Seated DB Arnold Press (Athlete Choice, Moderate)*

*Seated DB press can be done from a bench or box.
Track DL weight each round…

Workout

“DEATH BY BURPEE” (AMRAP – Reps)


MIN 1 – 1 Burpee…rest remainder
MIN 2 – 2 Burpees…rest remainder
MIN 3 – 3 Burpees…rest remainder

-20:00 Hard Cap-

*Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on…