Three Danes CrossFit – CrossFit
WOD
3 RFT
30/25 Calorie Row
30 Push Press 95#/ 65#
Rest 2:00
Rx+ 135#/ 95#
Warm-up
4 Rounds
:30 “Nose and Toes” Handstand Hold (wall walk up)
12 Kettlebell Swings
8 Burpees to Target
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)
High Knee Pull
Knee Circles – Left, Right, Back and Forth
Samson Stretch
Spiderman Stretch
Band Pull Apart, palms up
Banded Arm Circles
Banded Overhead Squat
Banded Reverse Shoulder Stretch
Banded Shoulder/ Lat Stretch
Weightlifting
Squat Clean (5 – 5 – 5 – 5 @ 75-80% of 1RM)
Bike 1500m BETWEEN sets (bike 3 times total)
WOD
Metcon (Time)
3 RFT
30/25 Calorie Row
30 Push Press 95#/ 65#
Rest 2:00
Rx+ 135#/ 95#