12/19/2019 - Sweat Panda CrossFit

12/19/2019

WOD

Dec 19

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

A: Warm-up (No Measure)

6xs Rope or Row:

:20sec Easy

:10sec Hard

B: Plyo Plate Warm up (No Measure)

1x:20 each

Plyo Skier

Running Man

2 Foot Hop

1 Foot hop/each

2 Foot Lateral Hop

2 Foot Straddle Hop

PERFORMANCE

Metcon (Time)

Row

5 x 500 meters

Goal: Consistency across all intervals. Try to stay within :10 sec of your best effort.

Notes: Rest 2 min between each effort or I row, you row.

Accessory Work

Metcon (No Measure)

Plyometric

Lateral Box Jump Over: 3 x :20 sec

Medball Chops: 3 x 8 sec/side

Vertical Jump: 3 x 5 attempts

Notes: Rest 1 min between all efforts.

Cool Down

Warm-up (No Measure)

1x:

2min ea. Couch Stretch

1x:

2min ea. Forward Fold