08/26/2019

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

A: Warm-up (No Measure)

Row or Run 3 Minutes

B: Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

PERFORMANCE

Metcon (Time)

Flow Workout for Recovery

Run 1 mile

100 Double Under

10 Single Arm DB Thruster (right) (50/30)

10 Single Arm DB Thruster (left) (50/30)

Run 800 meters

80 Double Under

8 Turkish Get Up (right) (35/20)

8 Turkish Get Up (left) (35/20)

Run 400 meters

40 Double Under

4 Strict Ring Muscle Up

4 Wall Walk

Goal: Sub 25 min

FITNESS

Metcon (No Measure)

Run 800 meters

100 Singles

10 Single Arm DB Thruster (right) (30/20)

10 Single Arm DB Thruster (left) (30/20)

Run 600 meters

80 Singles

8 Turkish Get Up (right) (20/10)

8 Turkish Get UP (left) (20/10)

Run 400 meters

40 Singles

4 Low Ring Transition + 4 Jumping Ring Dip w/ :2 sec static hold at top of dip

4 Wall Walk

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Lax Ball in Pec

:90 sec/side