03/12/2020

WOD

Mar 12

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 1x:

10/8 Cal

200m Jog

10/8 Cal

100m Jog

Notes: Easy Pace.

1x:

10ea Walking High Kicks

10ea Walking Quad Stretch

10ea High Knee Tuck + Lunge & Twist

10ea Reverse Lunge

Skipping Warm Up 50-100ft 1x:

Forward Skip

Backwards Skip

Lateral Skip

Skip for Height

Skip for Distance

Skip for Speed

PERFORMANCE

Metcon (Time)

5 Rounds

2 min Row or Bike for Calorie

400 meter Run
Final Score: Subtract Total Calories Rowed x2 in seconds from your finishing time.

FITNESS

Metcon (No Measure)

5 Rounds

2 min Bike or Row for Calorie

200 meter Run

Cool Down

Warm-up (No Measure)

Couch Stretch:

1-2min each side

Banded Hamstring Stretch:

1-2min each side