04/13/2021

WOD

Apr 13

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up 2xs:

–5- Bootstrapper

–10 Russian Swings

–8 Goblet Squats

–6ea Single Side Front Rack Reverse Lunge

–4ea Single Arm Press

–:20sec Plank on Elbows

SPECIFIC WARM UP 13-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Bent Over Row

–5 Goodmorning

–10 Alternating Back Rack Lunges

Strength

A: Back Squat (9-6-3)

B: Push Press (5-4-3-2-2)

Accessory/Post Work

Warm-up (No Measure)

2 Rounds For Quality:

–10 Narrow Stance Goblet Squat

–10 Dual Dumbbell Bent Over Row

–10ea Half-Kneeling Kettlebell/Dumbbell Press