06/11/2019 - Sweat Panda CrossFit

06/11/2019

WOD

Jun 10

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

3 Rounds

7 Goblet Squat

7 KB Swing

50′ Single Arm Front Rack Carry (right)

50′ Single Arm Front Rack Carry (left)

Strength

A: Front Squat (4)

20 min to build up to a heavy set of 4

Notes: Accumulate 5 heavy work sets surrounding your build up

B: Front Squat (Max Reps in 1 Minute)

Take 65% of your best set of 4 and complete as many reps as possible in 1 min without re-racking the bar. If you can’t squat anymore hold the bar in the front rack for the remainder of the min.

Accessory Work

Warm-up (No Measure)

5 Rounds for Quality

5 T2B w/ Medball in Feet

10 Single Leg Box Step Up (alternating legs)

10 Standing Teapot/side

Cool Down

Warm-up (No Measure)

Pigeon Stretch

:90 sec/side

Roll/Smash Quads and IT Bands

2 min each