10/27/2020

WOD

Oct 27

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

2 Rounds:

–1min Bike, Row or Rope

–15 Banded Good Morning

–6 ea Single Arm KB Swing (light)

–10 Scap Push Up

–5 No Push Burpees

SPECIFIC WARM UP 15-25minutes

Workout Prime 1x:

–:30sec Hard Row, Bike or Rope.

–6 KB Swing (workout weight)

–6 Burpees

WOD

Metcon (Time)

3 Rounds:

30/25 Cal Row

30 Russian Swings (70/53)

30 Burpee

Goal: Sub 16 min

3 Rounds Scaled Version:

20/17 Cal Row

30 Russian Swings (53/35)

20 Burpee

Goal: Sub 16 min
If no Rowers;

21/18 Cal Bike

14/12 Cal Bike

400m Run if no Bikes

Accessory/Post Work

Warm-up (No Measure)

3 Round Tabata Mash :20 sec of work and :10 sec of rest:

Wall Sit

Superman Hold

Hollow Hold

Dead Hang