10/08/2019 - Sweat Panda CrossFit

10/08/2019

WOD

Oct 07

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

B: Warm-up (No Measure)

Ankle Mobility Assessment: When trying to take your ankles through a range of motion do you feel a stretch through your Achilles and the back of your leg or more of a block in the front of your ankle. These take different approaches.

Awareness/Strength: Wall Squat x 20 (moving closer to the wall throughout if possible)

Awareness/Strength: Squat with Plate 3 x 10

Isometric: Deep Squat Hold 1 min (band assist if needed)

Strength

Bench Press (5-5-3-3-1)

Cool Down

Warm-up (No Measure)

:30sec at each position 3 way banded shoulder stretch

(bent elbow overhead/extended elbow overhead/lat stretch)

Warm-up (No Measure)

:30sec at each position 3 way banded shoulder stretch

(bent elbow overhead/extended elbow overhead/lat stretch)