10/09/2020

WOD

Oct 09

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

Warm-up (No Measure)

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Barbell Bent Over Row

–10 Strict Press

–10 Barbell Good Morning

–5-10 Rack Strict Press

WOD

A: Back Squat (2-2-2-2-2-2-2-2-2-2)

SPEED SETS

EMOM 10

60% 1RM

B: Bench Press (2-2-2-2-2-2-2-2-2-2)

SPEED SETS

EMOM 10

50% 1RM

Accessory/Post Work

Warm-up (No Measure)

Post Work 2xs:

-10ea Way & Direction Hip Circle

Couch Stretch 1x:

–:90sec-2min each side