03/17/2020

WOD

Mar 17

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

PERFORMANCE

5k Run (Time)

Max Effort 5k Run

FITNESS

Metcon (No Measure)

Run 20-30 Minutes

Cool Down

Warm-up (No Measure)

Roll / Stretch:

IT band roll 1 minute/ side

Hip flexor roll 1 minute/ side

Quad roll 1 minute/ side

Calf roll 1 minute/ side

Couch stretch 2 minutes / side

Lying Banded Hamstring Stretch:

2min ea. Side

Pigeon Stretch:

2min ea. Side