05/26/2020

WOD

May 26

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

:20sec Easy

:10sec Hard

2xs:

5ea Lying Quad Stretch

5ea Samson Lunge

5 Lunge, Lunge, Squat

:20sec Plank Ups

PERFORMANCE

Metcon (Calories)

4 Rounds

4 min work, 1 min rest

Bike or Row for total max Calories across all 4 rounds

FITNESS

Metcon (No Measure)

Same

MINIMAL GEAR

Metcon (Distance)

4 Rounds

4 min work, 1 min rest

Run for total distance across all 4 rounds

NO GEAR

Metcon (No Measure)

4 Rounds

4 min work, 1 min rest

Run for total distance across all 4 rounds

Accessory Work

Warm-up (No Measure)

3 Rounds

20 Abmat Sit Up

15-20 Hip Bridge

20 Russian Twist

Notes: Rest as needed between Rounds

Cool Down

Warm-up (No Measure)

5min Easy Ride, Row, Jog

2min ea. Side Pigeon Stretch