06/09/2020 - Sweat Panda CrossFit

06/09/2020

WOD

Jun 09

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

400m Run

500m Row

1k Bike

1x Skipping Warm Up:

50-100ft Forward Skip

50-100ft Backwards Skip

50-100ft ea. Lateral Skip

50-100ft Skip for Height

50-100ft Skip for Distance

50-100ft Skip for Speed

PERFORMANCE

Metcon (Time)

Flow Workout

5 min Row

40 Mini Band Good Morning

10 Hanging Hip Touch

5 Turkish Get Up/Side

5 min Bike

40 Band Face Pull

20 Band Pull Apart

10 Scap Push Up

5 min Run

20 Alternating Single Leg Box Step Up

10 Cossack Squat

5 Wall Walk

FITNESS

Metcon (No Measure)

Same

MINIMAL GEAR

Metcon (No Measure)

Same with subbing a run for the row and bike if needed.

NO GEAR

Metcon (No Measure)

Flow Workout

5 min Run

40 Prisoner Good Morning

30 Shoulder Taps

:30/:30sec Side Plank

5 min Run

40 Scap Push Ups

20 Tempo Push Ups

10 Wall Slides

5 min Run

20 Alternating Lunges

10 Cossack Squat

5 Wall Walk

Accessory Work

Warm-up (No Measure)

Accumulate the following

4 min Wall Sit

3 min Hold at Top of Hip Extension

2 min Hold at 45 degree Sit Up

Cool Down

Warm-up (No Measure)

2-3min Forward Fold

10ea. Alt. High Plank Calf Stretch