11/30/2020

WOD

Nov 30

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1 Round:

–:90sec Row or Bike

–10 Bootstrapper

–5-10 Hop Up

–5ea Single Side KB or DB Lunge

–10 Russian Swings

–:30sec Plank Hold

1 Round:

–:90sec Row or Bike

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5ea Single Side KB or DB Lunge

–10 Russian Swings

–:30sec Plank Hold

Workout of the Day

A: Front Squat (2)

15 Minutes to find a heavy set of 2

Front Squat Minimal Gear Version:

5 x 5 Tempo DB Squat

:03 sec down and up

Squat Bodyweight Version:

5 x 10 reps Tempo Wall Squat

:03 sec down and up

B: Metcon (Time)

For Time:

30 Cal Row

20 Goblet Squat (70/50)

20 Cal Row

15 Goblet Squat

10 Cal Row

10 Goblet Squat

Goal: Sub 9 min

For Time Scaled Version:

20 Cal Row

15 Goblet Squat (44/26)

15 Cal Row

10 Goblet Squat

10 Cal Row

5 Goblet Squat

Goal: Sub 9 min

For Time Minimal Gear Version:

400 meter Run

20 Goblet Squat (70/50)

300 meter Run

15 Goblet Squat

200 meter Run

10 Goblet Squat

Goal: Sub 9 min

For Time Bodyweight Version:

400 meter Run

50 Air Squat

300 meter Run

40 Air Squat

200 meter Run

30 Air Squat

Goal: Sub 9 min

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–:90sec ea. True Hip Stretch

–2-3min Straddle Stretch