11/10/2020

WOD

Nov 10

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

Bike, Row, or Rope 1x:

–:90sec @ an easy pace

–10 Bootstrapper

–5ea Prone Lying Leg Crossover

–8ea Single Arm KB Swing

–6ea Single Side KB Squat

–:20-:30sec Bent Knee Hollow Hold

SPECIFIC WARM UP 15-25minutes

Wall Ball Specific Warm-Up 1x:

–8 Medball Squats

–8 Medball Push Press

–8 Wall Balls

KB Swing Specific Warm-Up 1x:

–10 KB Deadlift

–8 Russian Swing

Workout of the Day

Metcon (Time)

For Time:

25-20-15-10-5

Wall Ball (20/14)

5-10-15-20-25

KB Swing (70/53)

Goal: Sub 6 min

For Time Scaled Version:

20-15-10-5

Wall Ball (14/12)

5-10-15-20-25

KB Swing (53/35)

Goal: Sub 6 min

Accessory/Post Work

Warm-up (No Measure)

3 Rounds:

10 Pallof Press (right)

:40 sec Single Arm OH Hold (right)

10 Standing Teapot (right)

10 Paloff Press (left)

:40 sec Single Arm OH Hold (left)

10 Teapot (left)

-Rest as needed between each set