02/12/2020 - Sweat Panda CrossFit

02/12/2020

WOD

Feb 12

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run:

3-min

3xs:

:20sec ea. Single Leg Glute Bridge Hold

:20sec ea. Side Plank

:45- Alt. Dead Bug

10 Russian Swing

Notes: Use a moderately heavy KB for the Russian Swing.

Strength

A: Deadlift (Deadlift Work Set: 75% 1RM x 2 reps)

B: Deadlift (Deadlift Speed Set:(60%) 8 x 3 (:90 rest))

C: Warm-up (No Measure)

3 Rounds

Stiff Leg Deadlift x 8

Bent Over Row x 8

Strict Pull Up x 10

Good Morning x 8

Notes: Rest :90 sec between exercises and 2 min between rounds

Skills

Flight Simulator (Time)

Flight Simulator

Unbroken Double Under 10-20-30-40-50-40-30-20-10

Notes: Stop the rope between each set. If you trip up on any set start back at the beginning of THAT set. Sub singles if needed or do 7 min of Double Under Practice

Cool Down

Warm-up (No Measure)

Midline 3xs:

50ft Double KB OH Carry

50ft Double KB FR Carry

50ft Farmer Carry

Notes: Try going unbroken each round and use the heaviest weight possible.