04/30/2020

WOD

Apr 30

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 8xs:

:20 ON

:10 OFF

Notes: Practice any variation.

2xs:

10ea Lying Leg Swing

5ea Lying Crossover

5 Roll Over V Sit

:30sec Plank Ups

:20sec ea. Side Plank

PERFORMANCE

Metcon (Distance)

Carry or Run for Distance

20 min Backpack (light)

Notes: If you can’t load up a backpack, carry a barbell on your shoulders, etc. Have some fun with this and keep the loading something reasonable.

FITNESS

Metcon (No Measure)

Same

MINIMAL GEAR

Metcon (No Measure)

Same

AT HOME

Metcon (No Measure)

Same

Accessory Work

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5#/2.5# plate)

1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)

Cool Down

Warm-up (No Measure)

1x:

2min ea. Foam Roll Quads

2min ea. Foam Roll IT Band