06/23/2020

WOD

Jun 23

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Rope or Row 6xs:

:20sec Easy

:10sec Hard

1xs:

10 Sumo Inchworm

5ea Spiderman

5 Hop Up

5ea Thoracic Rotation

Workout Prime 1x:

6 No Push Burpees

8/6 Cal Bike or Row

6 Burpees

8/6 Cal Bike or Row

Notes: Work to get your heart rate up with the workout prime and then take 2-3min before starting the workout to rest.

PERFORMANCE

Metcon (Time)

For Time

50 Burpee

50/40 Cal Bike or Row

Goal: Sub 8 min
Sub 800m Run if no bikes or rowers

FITNESS

Metcon (No Measure)

For Time

35 Burpee

35/30 Cal Bike

Goal: Sub 8 min

Accessory Work

Metcon (No Measure)

Optinal Accessory

Carry for Time

400 meter Double KB or DB Front Rack Carry (53’s/35’s)

Goal: Just get it done

Notes: Each time you put the weight down run back to the starting point and complete 10 air squats.

Cool Down

Warm-up (No Measure)

Banded Hamstring Stretch 2xs:

:30sec each side

Banded Lying Crossover Stretch 2xs:

:30sec each side