07/21/2020

WOD

Jul 21

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

1min Row or Bike

8ea Spiderman

8 Scap Pull Ups

8 Kip Swing

8 Front Squat

8 Push Press

Workout Prime 1xs:

200m Hard Row

8 Thrusters

3-5 Pull Ups

PERFORMANCE

Metcon (No Measure)

“Jackie” ish

0-5 min: Row 1000 meters

5-8 min: 50 Thrusters (45/35)

8-11 min: 30 Pull Up

Notes: If you want to push the pace today you can. Otherwise treat this at about 70% effort.

60/42 Cal Bike

800m Run

FITNESS

Metcon (No Measure)

0-5 min: Row 750 meters

5-8 min: 35 Thrusters (45/35)

8-11 min: 30 Jumping Pull Up

45/30 cal bike

600m run

Accessory Work

Warm-up (No Measure)

5 min AMRAP:

:20 sec Flutter Kick

:20 sec Side Plank (right)

:20 sec Side Plank (left)

:20 sec Squat Hold Below Parallel

:20 sec Handstand Hold

Cool Down

Warm-up (No Measure)

Lower Body Accessory 3xs:

6-8ea Single Leg DB Deadlift

20ea Way Banded Monster Walk