06/29/2020

WOD

Jun 29

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

30 Plyo Skier

10/8 Calorie Bike or Row

5 Inchworm + Push Up

10 Pike Compression

6-10 Kip Swing

Workout Prime 1x:

30 Double Unders or DU Practice

8 Kipping Knee Raise

8 Cal Bike or Row

20 Double Unders

6 Kipping Leg Raise

6 Cal Bike or Row

10 Double Unders

4 T2B

4 Cal Bike or Row

PERFORMANCE

Metcon (Time)

For Time:

240 Double Unders

Then..

2 Round

40 T2B

30/24 Calories Bike

Time Cap: 13 min
41/33 Cal Row

FITNESS

Metcon (No Measure)

240 Single Unders

Then..

2 Rounds:

30 Hanging Knee Raise

20/15 Calories Bike

Goal: Time Cap: 13 min
29/21 Row

Cool Down

Warm-up (No Measure)

Midline Accessory 4xs:

:30sec Hollow Hold

1min Superman Hold