03/03/2020 - Sweat Panda CrossFit

03/03/2020

WOD

Mar 03

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Plate Plyo Warm Up 3xs:

:20sec ON

:10sec OFF

2xs:

:45sec Bike or Row

10 Alt. Box Step Up

10 Spiderman

2xs:

:30sec Bike or Row (hard)

5 Box Jump Over (to a step down)

5 No Push Burpee

PERFORMANCE

Metcon (Time)

For Time:

Cal Bike 50-40-30-20-10

Box Jump Over 25-20-15-10-5 (24/20)

Goal: Sub 19 min
Sub Run 800-600-400-200-100

FITNESS

Metcon (No Measure)

For Time:

Cal Bike 50-35-20

Box Jump Over OR Step Over 25-15-10 (20/14)

Goal: Sub 16 min
Run Sub: 800-400-200

Cool Down

Warm-up (No Measure)

1x:

1-min/side Foam Roll Calves

1x:

2-min Foam Roll Upper & Lower Back