06/09/2020

WOD

Jun 10

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike Run or Row 1x:

10min @ an easy pace

PERFORMANCE

Metcon (No Measure)

Stretch

:6 sec Eccentric Bulgarian Split Squat x 6/side

:60 sec Standing Hamstring Stretch

:90 sec Kneeling Glute Stretch/side

Strengthen

Tempo Squat 2 x 10 w/ :3 sec lowering and rising

Seated Banded Leg Curl 1 x 200

Banded Lateral Walk 2 x 50’/side

Stretch

:06 sec Eccentric Dumbbell Pull Over w/ :3 sec lowering and rising

:90 sec Pec Stretch

2 min Roll/Smash Upperback

Strengthen

Tempo Strict Press 2 x 10 w/ :3 sec lowering and :1 sec rising

Ring Row 1 x 50

Rear Delt Raise 2 x 15

FITNESS

Metcon (No Measure)

Same

MINIMAL GEAR

Metcon (No Measure)

Minimal Gear

Sub DB’s for Squats and a Light DB Row for Ring Row if needed.

NO GEAR

Metcon (No Measure)

Same

Accessory Work

Warm-up (No Measure)

No Accessory

Cool Down

Warm-up (No Measure)

No post work is necessary