07/03/2020

WOD

Jul 03

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row or Bike 1x:

3 min at an easy pace

2xs:

5ea High Knee Tuck + Lunge & Rotation

5ea Sky Reach

5ea DB Lateral Box Step Up

5 DB Z-Press or Seated Press

2 Wall Walks + a :03sec pause at the top

Workout Prime 1x:

:20sec Hard Row or Bike

4 DB Squat Clean

3ea DB Box Step Over

5 Strict Handstand Push Up or Box Handstand Push Up

:20sec Hard Row or Bike

PERFORMANCE

Metcon (Time)

For Time:

40/35 Calories Row

20 DB Squat Clean (50/35)

20 Box Step Over w/ DB

30 Strict HSPU

20 Box Step Over w/ DB

20 DB Squat Clean (50/35)

40/35 Calories Row

Time Cap: 20 min
28/25 Bike

600m Run

FITNESS

Metcon (No Measure)

For Time:

30/20 Calories Row

20 DB Squat Clean (35/25)

20 Box Step Over w/ DB

30 Strict HSPU

20 Box Step Over w/ DB

20 DB Squat Clean (35/25)

30/20 Calories Row

Time Cap: 20 min
28/25 Bike

600m Run

Cool Down

Warm-up (No Measure)

3xs:

10-15 Hip Bridge

6/6 KB Lateral Lunge

Warm-up (No Measure)

3xs:

10-15 Hip Bridge

6/6 KB Lateral Lunge