03/23/2020

WOD

Mar 23

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

200m Run or Row

5 Inchworm + Push Up

8/8 DB Crossbody Clean

8/8 DB Plank & Row

PERFORMANCE

Metcon (Time)

For Time:

400 meter Sandbag or Plate Carry

20 Weighted Sit Up

400 meter Sandbag/Plate Carry

20 Sandbag/Plate Ground to Shoulder

400 meter Sandbag/Plate Carry

20 Sandbag/Plate Squat

Goal: Sub 15 min

FITNESS

Metcon (No Measure)

400 meter Sandbag/Plate Carry (light or no weight)

20 Sit Up

400 meter Sandbag Carry

20 Sandbag/Plate Ground to Shoulder

400 meter Sandbag/Plate Carry

20 Sandbag/Plate Squat

Goal: Sub 15 min

MINIMAL GEAR

Metcon (No Measure)

Same: If you don’t have a sandbag try purchasing tube sand. I’m not sure if they have it at Ace or Piersons here? Works great for the short term and is cheap!

AT HOME

Metcon (No Measure)

For Time:

400m Run

40 Sit- Up

400m Run

60 Shoulder Taps

400m Run

80 Air Squats

Accessory Work

Warm-up (No Measure)

Tempo Close Stance Squat: 3 x 8 (:3 sec down and :3 sec up)

Single Leg Reverse Lunge: 3 x 8/leg

Banded Leg Curl: 1 x 200

Cool Down

Warm-up (No Measure)

3xs:

20 Superman Stretch

:30sec each Side Plank