04/16/2020

WOD

Apr 16

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

:50sec Easy

:10sec Hard

2-3xs:

5-10 Bootstrappers

:15sec Reverse Grip Hang

6 Kip Swing

8 Hang Muscle Clean

50ft Goblet Carry

BB Warm Up 1x:

10 RDL

10 Bent Over Row

5 Hang Power Clean

5 Front Squats

PERFORMANCE

Metcon (Time)

5 Rounds

15 T2B

10 Hang Power Clean (165/115)

100′ Barbell Front Rack Carry (165/115)

Goal: Sub 12 min

FITNESS

Metcon (No Measure)

5 Rounds

15 Hanging Knee Raise

10 Hang Power Clean (110/80)

100′ Barbell Front Rack Carry (110/80)

Goal: Sub 12 min

MINIMAL GEAR

Metcon (No Measure)

5 Rounds

15 T2B

10 DB or KB Hang Power Clean (50/35)

100′ Double DB or KB Front Rack Carry (50/35)

Goal: Sub 12 min

AT HOME

Metcon (Time)

5 Rounds

15 Dragonfly

10 Burpee + Vertical Jump

1min Plank Ups

Goal: Sub 12 min

Accessory Work

Warm-up (No Measure)

Tempo DB Floor Press: 2 x 12 (:3 sec down and :3 sec up)

Single Arm DB Row: 2 x 15/arm

Landmine Press: 3 x 10/arm

Cool Down

Warm-up (No Measure)

Pigeon Stretch 1x:

1-2min per side

Banded Lat Stretch1x:

2min per side