07/27/2020

WOD

Jul 27

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

50 Jump Rope

5ea Spiderman

5 Sumo Inchworm

5 Tempo Goblet Squat

5ea Single Side KB FR Reverse Lunge

5 Push Up

Workout Prime 1x:

25 Double Unders or DU Practice

8 Wall Balls

4 Box Jump Over

4 Burpees

PERFORMANCE

Metcon (Time)

3 Rounds

50 Double Under

40 Wall Ball (20/14)

30 Box Jump Over (24/20)

20 Burpee

Goal: Sub 21 min

FITNESS

Metcon (No Measure)

3 Rounds

50 Single Under

30 Wall Ball (14/10)

20 Box Jump Over (20/14)

10 Burpee

Goal: Sub 21 min

Cool Down

Warm-up (No Measure)

Couch Stretch

2-3min per side

Foam Roll Quads

1-2min per side