05/15/2020

WOD

May 15

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike 5xs:

:50sec Easy

:10sec Hard

1x:

5ea High Knee Tuck + Lunge & Twist

10ea Walking Hamstring Sweep

5ea Lateral Lunge

10ea Walking Quad Stretch

1x:

5 Muslce Clean

5 Front Squat

5 Rack Press

5 Back Squat

1x:

3 Front Squat

3 Push Press

3 Quick Thruster

3 Thruster (pause at top)

PERFORMANCE

Death By Thruster (AMRAP – Rounds)

Every Min on the Min Complete 1 Thruster (115/75). Add one rep to each min till you can’t complete the reps within the min.

FITNESS

Metcon (No Measure)

Same

MINIMAL GEAR

Metcon (No Measure)

Death By DB Thruster

Every Min on the Min Complete 1 DB Thruster (50/35). Add one rep to each min till you can’t complete the reps within the min.

Goal: Just get it done

AT HOME

Metcon (No Measure)

Death By 30ft Shuttle Run

Every minute on the minute complete 1 30ft Shuttle run. Add one rep to each minute until you can’t complete the reps needed within the minute.

Accessory Work

Warm-up (No Measure)

15-10-5

Unbroken T2B

Double Under x 4

Notes: If you’re a T2B ninja try dong them strict.

Cool Down

Warm-up (No Measure)

3-way Shoulder Raise 2-3xs 10ea:

Front Raise

Lateral Raise

Bent Over Raise

Pigeon Stretch 1x:

2min per side