03/31/2020

WOD

Mar 31

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

400m Run

500m Row

.25 Mile Assault Bike

3xs :20-sec each:

3-way Hip Stretch

2xs:

10 Lunge, Lunge, Squat

:30sec Plank

:20sec Side Plank (L)

:20sec Side Plank (R)

PERFORMANCE

Chad (Time)

For Time

1,000 Box Step-Ups (20 in)

Goal: Just get it done

Notes: Wear a Ruck Pack (45/35lb)

FITNESS

Metcon (No Measure)

“Chad” Scaled Version:

For Time

1,000 Box Step-Ups (20 in)

Goal: Just get it done

Notes: Wear a Ruck Pack (35/25lb)

MINIMAL GEAR

Warm-up (No Measure)

Same

AT HOME

Metcon (No Measure)

For Time

1,000 Step Ups

Notes: If you have something sturdy to step on use it. If not go for a 60min hike and take a pack.

Accessory Work

Warm-up (No Measure)

Optional Accessory

3 Rounds for Quality

5 Box Jump (30/20)

:10 sec Freestanding Handstand Hold OR 10 Handstand Shoulder Tap

50′ Handstand Walk

:10 sec Freestanding Handstand Hold OR 10 Handstand Shoulder Tap

Notes: See if you can do your handstand holds and walk unbroken.

Cool Down

Warm-up (No Measure)

Couch Stretch:

1-2min per side

Foam Roll Calves:

1-2min per side