06/26/2020

WOD

Jun 26

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

:50sec @ an easy pace

:10sec @ a hard pace

2xs:

5 Bootstrappers

10 Scap Pull Ups

5/5 Single Arm KB Swing

Workout Prime 1x:

15 KB Deadlift

10 Russian Swing (workout weight)

PERFORMANCE

Metcon (Time)

For Time:

150 Swings (70/53)

Goal: Sub 8 min

FITNESS

Metcon (No Measure)

100 Swings (70/53)

Goal: Sub 10 min

Notes: Adjust weight if needed but work with a heavier KB than you are used too.

Accessory Work

Metcon (No Measure)

Optional Accessory

3 Rounds for Quality

15 Weighted Abmat Sit Up

50′ Suitcase Carry (right) (53/35)

10Teapot (right) (53/35)

50′ Suitcase Carry (left)

10 Teapot (left)

Goal: Just get it done

Cool Down

Warm-up (No Measure)

Single Leg Glute Bridge 3xs:

10ea Side

Forward Fold

2-min