07/13/2020

WOD

Jul 13

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

1min Easy Bike or Row

5 Inchworm + Push Up

5 Hop Up

8 Goblet Squat

20 Alt. Shoulder Taps w/ a :01sec pause at the top of each rep

General BB Warm Up 1x:

10 Bent Over Row

10 Muscle Clean

5 Front Squat

5 Strict Press or Push Press

Clean Specific BB Warm Up 1x:

3 High Hang Squat Clean

3 Mid Thigh Squat Clean

3 Squat Clean

Workout Prime 1x:

3 Squat Clean @ a moderate load

3 Bar Facing Burpee

6 Wall Ball

3 Squat Clean @ workout weight

3 Bar Facing Burpee

6 Wall Ball

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

3 Squat Clean (185/135)

6 Bar Facing Burpee

9 Wall Ball (20/14)

Goal: 8+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 12 min

3 Squat Clean (115/75)

6 Bar Facing Burpee

9 Wall Ball (14/10)

Goal: 8+ Rounds

Cool Down

Warm-up (No Measure)

3xs:

8ea Single Leg Hip Extension

1min Dead Bug Hold