05/14/2021 - Sweat Panda CrossFit

05/14/2021

WOD

May 14

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Jog or 200 Meter Row

Dynamic Field Routine 1x:

–5-ea High Knee Tuck

–5-ea Figure Four

–5-ea Quad Stretch

–5-ea Samson Lunge

200 Meter Jog or 200 Meter Row

Skipping Warm Up 1x:

–50ft Forward Skip

–50ft Backwards Skip

–50ft Skip For Height

–50ft Skip For Distance

–50ft Lateral Skip

–50ft Toe Walk

–50ft Heel Walk

SPECIFIC WARM UP 15-20minutes

Workout Prime/ Movement Prep 3xs:

Run, Row or Bike

–:30sec Easy

–:30sec Moderate

–:30sec Hard

//No rest between rounds.//

Workout of the Day

5k Run (Time)

Max Effort 5k Run

5k Row (Time)

Max Effort 5k Row

Accessory/Post Work

Warm-up (No Measure)

Stretch 1x:

–1min per side True Hip Stretch

–1min per side Hurdler Stretch

–1min per side Bent Knee Calf Stretch