05/19/2020

WOD

May 19

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

1,000m Row

800m Run

2k Bike

1x:

10ea. Lying Leg Swing

10ea. Lying Leg Crossover

5 Roll Over V-Sit

10 Kneeling Shoulder Taps

2xs:

8ea. Single Leg DB Deadlift

:20sec ea. Side Plank Hold

6 T-Push Ups

PERFORMANCE

Metcon (No Measure)

Odd Object Strength

5 Sets

5 Deadlift + 50′ Farmers Carry

Dumbbell Floor Press x 10

Notes: Superset Movements and Rest as Needed Between Each Set

FITNESS

Metcon (No Measure)

Same with appropriate loading.

MINIMAL GEAR

Metcon (No Measure)

Same but add reps and distance if needed due to loading limitations

AT HOME

Metcon (No Measure)

5 Rounds

10ea. Single Leg Deadlift

:45sec Alt. Bear Plank Hold

:20/:20sec ea. Side Plank + Reach Through

10 Pike Handstand Push Up

Accessory Work

Warm-up (No Measure)

3 Rounds for Quality

20 Low Box weighted step up (heavy)

50′ Handstand Walk

Notes: Rest 2 min between rounds.

Cool Down

Warm-up (No Measure)

Midline 3xs:

:20sec Hollow Hold

:10sec Rest

:20sec V-Up

:10sec Rest

:20sec Alt. Mountain Climber

:10sec Rest