12/27/2019 - Sweat Panda CrossFit

12/27/2019

WOD

Dec 27

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

A: 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)

1x BB Warm Up:

8 Muscle Clean

8 Bent Over Row

8 Front Squat

8 Good Morning

Burgener Clean x2

Strength

A: Power Clean (3-3-2-2-1-1-1)

B: Warm-up (No Measure)

Accessory Lifts

3 Rounds

Banded Side to Side Glute March 3 x :30 sec

Plank Hold 3 x :30 sec

Lateral Raise Hold 3 x :30 sec

Cool Down

Warm-up (No Measure)

2x

4-way Hip Work (15ea leg)

Standing Hip Flexion

Standing Hip Abduction

Standing Hip Adduction

Standing Hip Extension