04/04/2020

WOD

Apr 04

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run

3 min

2xs:

Bootstrapper

10ea Samson Lunge

10 KB Swing

:30sec Alt. Wall Plank

10 Squat Jumps

:20sec Bike/Row (hard)

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

6 Rounds

16/13 Cal Bike/Row

1 Minute Weighted Low Box Alt Step Up (12″ and get heavy)

Goal: Sub 14 min

FITNESS

Metcon (No Measure)

6 Rounds

16/13 Cal Bike/Row

1 Minute Weighted Low Box Alt Step Up (12″ and get heavy)

Goal: Sub 14 min

MINIMAL GEAR

Metcon (No Measure)

6 Rounds

400m Run

1 Minute Weighted Low Box Alt Step Up (12″ and get heavy)

Goal: Sub 14 min

AT HOME

Metcon (No Measure)

6 Rounds

400m Run

50′ Bear Crawl

Goal: Sub 14 min

Accessory Work

Warm-up (No Measure)

For Quality: 8-7-6…1

L Pull Up

HSPU

Cool Down

Warm-up (No Measure)

Foam Roll Quads:

1-2min per side

Foam Roll Calves:

1-2min per side