03/28/2020

WOD

Mar 28

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

6xs Jump Rope (any variation):

:20 ON

:10 OFF

2xs:

10ea Lying Leg Swing

5ea Lying Leg Crossover

5 Roll Over V-sit

6/6 Windmill

4 Box Jump (Step down)

DB Snatch Warm Up 1x:

5-10ea DB Deadlift

5-10ea DB One Arm Swing

5-10ea DB One Arm Clean to Press

6-10 Alt. DB Snatch

PERFORMANCE

Metcon (Time)

Ascending AMRAP 12 min

2-4-6-8-10…..

Alternating DB Snatch (50/35)

Box Jump (24/20)

Goal: Just get it done

FITNESS

Metcon (No Measure)

Ascending AMRAP 12 min

2-4-6-8-10…..

Alternating DB Snatch (35/20)

Box Jump or Box Step Up (20/16)

Goal: Just get it done

MINIMAL GEAR

Metcon (No Measure)

Same

AT HOME

Metcon (No Measure)

AMRAP 12min:

2-4-6-8-10…

Alt. Wall Plank

Step Up or High Knee Tuck

Accessory Work

Warm-up (No Measure)

2 T2B + 2 Kipping Pull Up + 2 T2B + 2 Kipping Pull Up: 5 sets (rest as needed between)

5-10 min of Handstand Walk Practice

Cool Down

Warm-up (No Measure)

Forward Fold:

2-3minutes

Lying Thoracic Stretch:

1 minute each