05/23/2020

WOD

May 23

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

3-5min @ an easy pace

2xs:

10ea Lying Leg Swing

5 Roll Over V-Sit

10 Romanian Deadlift

10 Muscle Clean

10 Front Squat

5 Depth Jump

Prime 1x:

:30sec Cardio Goat

5 BB High Hang Power Clean

5 BB Mid Thigh Hang Power Clean

5 BB Mid Shin Hang Power Clean

:20sec Cardio Goat

5 Power Clean (workout weight)

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

1 min Max Cal Cardio GOAT (run, row, or bike)

15 Power Clean (135/95)

FITNESS

Metcon (No Measure)

AMRAP 12 min

1 min Max Cal Cardio GOAT (run, row, bike)

10 Power Clean (95/65)

MINIMAL GEAR

Metcon (No Measure)

AMRAP 12 min

1 min Max Cal Cardio GOAT (run, row, bike)

15 DB Power Clean (50’s/35’s)

AT HOME

Metcon (No Measure)

AMRAP 12 min

200m Run

16 Alt. Jumping Lunges

Accessory Work

Warm-up (No Measure)

3 Rounds for Quality

12 Double KB Front Squat (53’s/35’s)

6 Muscle Up Variation of Choice

Notes: Rest 3 min between rounds.

Cool Down

Warm-up (No Measure)

Banded Hamstring Stretch 1x:

:90sec Per Side

Banded Lying Crossover Stretch 1x:

:90sec Per Side