12/03/2020

WOD

Dec 03

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

2 Rounds:

Jump Rope 4xs:

–:20sec ON

–:10sec OFF

//Any jump rope variation.//

–5ea Spiderman + Rotation

–10 Sumo Inchworm

–10 Goblet Lateral Lunge

–8-10ea Single Arm Dumbbell Push Press

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Muscle Clean

–10 Front Squat

–10 Strict Press

Specific Barbell Warm Up 1x:

–3 Squat Clean

–3 Thruster

–3 Cluster

*Go on coach’s call as needed.

Workout of the Day

Metcon (AMRAP – Rounds)

EMOM 14 min:

Min 1: 10 Cluster (95/65)

Min 2: 50 Double Under

Scaled EMOM 14 min:

Min 1: 8 Cluster (65/45)

Min 2: 50 Single Under

Accessory/Post Work

Warm-up (No Measure)

Midline/Posterior 2 Rounds:

10ea Single Leg Glute Bridge

16 Alt. Plank Shoulder Taps

:20sec per side Birddog

:20sec Glute Bridge