10/07/2020

WOD

Oct 07

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Off

–:10sec On

1 Round:

–:30sec ea. True Hip Stretch

–10ea Lying Thoracic Rotation

–8 Goblet Squat

–4ea Alt. KB Reverse Lunge

–:30sec Bent Knee Hollow Hold

1 Round:

–5ea Spiderman + Rotation

–10ea Way Hip Circle

–8 Goblet Squat

–4ea Alt. KB Reverse Lunge

–:30sec Bent Knee Hollow Hold

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Row

–10 Muscle Clean

–10 Good Mornings

–10 Alt. Back Rack Elbow Rotations

Specific Barbell Warm Up 1x:

–3 Tempo Front Squat (:03sec down & up)

–5 Front Squat

WOD

Metcon (Weight)

EMOM 20 min:

Min 1: Easy Bike or Row

Min 2: 3 Front Squat

-Start at roughly 60% of your 1 RM and add 5-10 lbs each round of front squat to find a challenging set of 3

Accessory/Post Work

Warm-up (No Measure)

3 Rounds:

20 Abmat Sit-Up

15 Hip Extension

10 Landmine Rotation