08/06/2020

WOD

Aug 06

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

15/12 Cal Row or Bike

10ea Straight Leg Bear Crawl

5ea Spiderman + Rotation

6ea Single Arm KB Swing

6ea Single Side KB Front Squat

Barbell Warm Up 1x:

10 RDL

5-10 Muscle Clean

5-10ea Front Rack Elbow Rotations

5-10 Front Squats

10 Good Morning

Workout Prime 1x:

:20sec Hard Row

6 Front Squat (light load)

:20sec Hard Row

6 Front Squat (workout weight)

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

3-6-9-12-15…

Cal Row

Front Squat (135/95)

Bike: 2-4-6-8…w/increments of 3 on front squat

FITNESS

Metcon (No Measure)

AMRAP 12 min

3-6-9-12-15…

Cal Row

Front Squat (95/65)

Cool Down

Warm-up (No Measure)

1 min in Bird Dog/side

True Hip Stretch

1-2min per side

Foam Roll Quads

2-3min per side