CrossFit WOD

Wednesday

Three Danes CrossFit – CrossFit





Warm-up

Warm-up (No Measure)


3 ROUNDS…
10 Cal Bike
5 Inchworms
10 Alt. Spiderman Lunges
5 Scap Pull-ups
5 Tight Kip Swings

*After the general warm-up, athletes grab an empty barbell and work through the specific barbell warm-up for the clean…

Strength

Clean (8×1)


CLEAN COMPLEX

EVERY 2:00 FOR 8 SETS
1 Squat Clean*

*Start moderate-heavy and build to heaviest single rep.

Workout

Metcon (Time)


3 ROUNDS FOR TIME
200m Run
10 C2B Pull-ups
21 Deadlift (225/155)|(155/105)

-12:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)


FOR RECOVERY
5:00 Flow Stretching Focusing on Hips & Hammies