10/17/2019 - Sweat Panda CrossFit

10/17/2019

WOD

Oct 16

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row 3xs

:40sec easy

:20sec hard

5min easy AMRAP:

5 walkout + push up

10 lateral lunge

5 straight arm burpees

15 banded good morning

PERFORMANCE

A: Metcon (Time)

Row 2000 meters

at the start of every minute complete 5 burpees over the rower

Goal: Sub 13 min

17 Minute Time Cap

FITNESS

Metcon (No Measure)

Row 1500 meters

at the start of every minute complete 4 burpees over the rower

Goal: Sub 13 min

Accessory Work

A: Warm-up (No Measure)

Single Leg Box Step Up 3 x 10/side

Accumulate 100 of each (Band Pull Apart, Banded Face Pull)

B: Warm-up (No Measure)

Awareness/Strength: Wall Squat x 20 with a lower box set-up if needed and if possible (moving closer to the wall throughout if possible)

Awareness/Strength: Squat to Ball Drill (hips forward and rocking into squat) 3 x 10

Isometric: Accumulate :90 sec of a Squat Hold with Post

Cool Down

Warm-up (No Measure)

90sec ea. side

Banded hamstring stretch

:90sec ea. side

Couch stretch