07/10/2020

WOD

Jul 10

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

10 Sumo Inchworm

5 Bootstrappers

5/5 Single Arm KB Swing

5/5 Single Arm KB Row

:30sec/:30sec Bird Dog

Barbell Warm Up 1x:

10 RDL

5 Shin to Knee

5 Shin to Mid Thigh

5 Deadlifts

Deadlift Build Up Sets 1x:

5 reps @ a light weight

4 reps @ a moderate weight

3 reps @ a moderate to heavy weight

3 reps @ a heavy weight (optional)

PERFORMANCE

Deadlift (5-5-3-3-3)

FITNESS

Warm-up (No Measure)

Same

Accessory Work

Warm-up (No Measure)

Farmers Carry: 5 x 50′

Notes: Treat this like any other heavy day. Each set should be challenging and near, but not to failure. Adjust loading as needed.

Cool Down

Warm-up (No Measure)

Straddle Stretch:

3-5min

Lying Thoracic Rotation:

5-10ea per side