07/17/2020

WOD

Jul 17

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Rope 6xs:

:20sec Easy

:10sec Hard

2xs:

10ea Straight Leg Bear Crawl

5ea Lying Quad Stretch

5ea Prone Lying Leg Swing

10 KB Deadlift

5ea Alt. Jumping Lunges

Workout Prime 1x:

200m Row as hard as possible

Rest 1min

100-200m as hard as possible

PERFORMANCE

Metcon (Time)

ReTest from 5/22

Row

5 x 500 meters

Notes: Rest 2 min between efforts
If No Rower:

30/21 Cal Bike

400m Run

FITNESS

Metcon (No Measure)

5 x 2 min Row for max distance

Notes: Rest 2 min between efforts.
2 Min Bike For max Distance

Cool Down

Warm-up (No Measure)

Lying Banded Crossover Stretch 1x:

1-2min per side

Banded Hamstring Stretch 1x:

1-2min per side