07/24/2020

WOD

Jul 24

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Plate Plyo Warm Up 2xs:

:20sec ON

:10sec OFF

2xs:

5 Inchworm + Push Up

5ea Lying Quad Stretch

5 Box Jump (step down)

5 Muscle Snatch

5 Snatch Push Press

:20sec Hard Bike

PERFORMANCE

Metcon (Time)

For Time “ish”

25 Box Jump Over (24/20)

50 Power Snatch (75/55)

75/65 Cal Bike

100 Abmat Sit Up

Notes: Complete at an RPE of 16 or roughly 80% effort.

106/93 Cal on Rower

1000m Run

FITNESS

Metcon (No Measure)

25 Box Jump Over OR Step Up (20/16)

35 Power Snatch (75/55)

50/40 Cal Bike

75 Abmat Sit Up

Notes: Complete at an RPE of 16 or roughly 80% effort.

70/57 Cal on Rower

800m Run

Cool Down

Warm-up (No Measure)

1min ea. Banded Lying Hamstring Stretch

1min ea. Banded Lying Crossover Stretch