11/06/2020

WOD

Nov 06

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Bike, Row 6xs:

–:20sec Easy

–:10sec Hard

1 Round:

–5ea Spiderman + Rotation

–5ea Sky Reach

–10 Muscle Clean

–5ea Elbow Rotations

–5 Front Squat

–5 Strict Press

1 Round:

–5ea Samson Lunge

–5ea Alt. Pigeon Stretch

–10 Muscle Clean

–5ea Elbow Rotations

–5 Front Squat

–5 Strict Press

SPECIFIC WARM UP 15-25minutes

Specific Barbell Warm Up 1x:

–5 Front Squat (on coach’s call)

–5 Push Press (on coach’s call)

–5 Squat Clean

Specific Pull Up Warm-Up 1x:

–6 Kip Swing

–3 Kip Swing + 1-2 Pull-Ups

–3-Pull-ups, Jumping Pull-Ups or Ring Row

Specific Thruster Warm Up 1x:

–5 Thrusters (on coach’s call)

–5 Squat Clean to Thruster

Workout of the Day

A: Thruster (10 Minutes to find heavy single from the floor.)

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–2min ea. Side Pigeon Stretch

–2-3min Forward Fold