10/28/2019 - Sweat Panda CrossFit

10/28/2019

WOD

Oct 27

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3min Row or Run

2xs:

5 Inchworms

15ea Alt. SL Glute Bridge

10 Kang Squats

:30sec Plank On Elbows

Strength

Sumo Deadlift (5-5-3-3-3)

Accessory Work

Warm-up (No Measure)

3 Rounds NOT for Time

10 Strict Leg Raise or T2B

100′ Double KB Front Rack Carry

Flight Simulator (Time)

Flight Simulator

Unbroken Double Under 10-20-30-40-50-40-30-20-10

Notes: Stop the rope between each set. If you trip up on any set start back at the beginning of THAT set. Sub singles if needed or do 7 min of Double Under Practice

Cool Down

Warm-up (No Measure)

3xs:

:20sec ea. Bird Dog

3xs:

:20sec. ea. SL Glute. Bridge