05/21/2020

WOD

May 21

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

3min @ an easy pace

2-3xs:

6 Bomber

6 Bootstrappers

6 Squat Jumps

6ea. Single Arm KB Swing

Prime 1x:

10 Medball Deadlifts

8 Medball Muscle Clean

6 Medball Front Squats

4 Medball Cleans

4 Burpees

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min

10 Medball Clean (20/14)

10 Burpee

Goal: 7+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 7 min

7 Medball Clean (14/10)

7 Burpee

Goal: 7+ Rounds

MINIMAL GEAR

Metcon (No Measure)

Same, use any object you have for the medball clean and adjust reps if needed due to loading.

AT HOME

Metcon (No Measure)

AMRAP 7 min

7 Plank to Squat

7 Burpee

Goal: 7+ Rounds

Accessory Work

Warm-up (No Measure)

10 Rope Climb

800 meter Run w/Sandbag (100/70)

10 Rope Climb

Goal: Just get it done

Cool Down

Warm-up (No Measure)

Lower Body Accessory 3xs:

12 Hip Bridge

12 Cossack Squat