09/16/2020

WOD

Sep 16

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-18minutes

1 Round:

–200m Jog or Row

–10ea Hamstring Sweep

–5ea Single Arm KB Swing

–5ea Single Arm KB Push Press

–30 High Knees

–30 Buttkickers

1 Round:

–200m Jog or Row

–5ea High Knee Tuck + Lunge & Rotate

–5ea Single Arm KB Swing

–5ea Single Arm KB Push Press

–30 High Knees

–30 Buttkickers

SPECIFIC WARM UP 18-30minutes

KB Snatch Progression 1x:

–5ea Single Arm KB Swing

–5ea Side Pull Back

–3ea Side KB Snatch

WOD

Metcon (Time)

PERFORMANCE

4 Rounds For Time:

-Run 400 meters

-10 KB Snatch (right) (53/35)

-10 KB Snatch (left)

Goal: Sub 15 min

FITNESS

4 Rounds For Time:

-Run 400 meters

-10 Hang DB Snatch (right) (35/25)

-10 Hang DB Snatch (left)

Goal: Sub 15 min

Accessory/Post Work

Warm-up (No Measure)

ACCESSORY/POST WORK 50-60minutes

Midline:

Accumulate 2 min in a Hanging L-Sit or Knee Raise:

-Each time you break complete a :20 sec Handstand Hold