10/21/2020

WOD

Oct 21

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-13minutes

1 Round:

–1min Row (easy)

–10 Sumo Inchworm

–5 Hand Release Push-Ups

–:20sec Pike Handstand Hold off a box

1 Round:

–1min Row (moderate)

–5 Inchworm + Push Up

–5 Pike Handstand Push Up

–:15 sec Wall Facing Handstand Hold or Pike Handstand Hold off a box

SPECIFIC WARM UP 13-20minutes

Specific Push Press 1x: (empty barbell)

–5 Strict Press

–5 Strict Behind the Neck Press

–5 Push Press (on coach’s call)

WOD

A: Push Press (2 Rep Max)

15 Minutes to Find 2 Rep Max

B: Metcon (AMRAP – Rounds)

EMOM 20 min:

Min 1: 20/17 Cal Row

Min 2: 6-10 Strict HSPU Handstand Push Up

EMOM 20 min Scaled Version:

Min 1: 15/13 Cal Row

Min 2: 6-10 Z Press

Accessory/Post Work

Warm-up (No Measure)

2xs :20-:30sec in each position:

–3-way Shoulder Stretch

Kneeling Lat/Overhead Front Rack/Bent Over Cross Body Under Arm