04/13/2020

WOD

Apr 13

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike/Row

5-10min @ easy pace

2xs:

5-10 Sumo Inchworm

8ea Single Leg RDL (no weight)

12ea Single Leg Glute Bridge

12 Alt. Mountain Climbers

12 Hollow Rocks

BB Warm Up 1x 5-10ea:

RDL

Deadlift

Bent Over Row

Good Morning

Kang Squat

Strength

A: Deadlift (1 Rep Max)

Warm-up, then 3-5 work sets to get to 1RM

B: Warm-up (No Measure)

20 min Run at your 10k pace

Notes: Yep….we have been working toward running a 10k over the past 10 weeks and although we can’t meet up for the event we can still get out for a run!
Shoot for 50%-60% of deadlift 1RM

MINIMAL GEAR

Warm-up (No Measure)

Utilize the same structure with dumbbells for all movements. If you don’t have the loading for the Deadlift Do 8 x 3 with moderately heavy loading.

At Home

Metcon (Time)

5 Rounds:

15 ea. Single Leg Glute Bridge

20 Alt. Mountain Climber

20 Cossack Squat

20 Hollow Rocks

Accessory Work

Warm-up (No Measure)

20 min Sustained Effort Run, Bike, or Row

Cool Down

Warm-up (No Measure)

3xs:

1min Alt Dead Bug

1-min ea. Lying Thoracic Rotation