12/08/2020

WOD

Dec 08

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1 Round:

–1min Bike or Row

–5ea Spiderman Lunge + Rotation

–10ea Lying Hamstring Stretch

–5ea Lying Leg Crossover

–5 Roll Over V Sit

2 Rounds:

–12 Medball Deadlifts

–8 Medball Squats

–:20sec per side Bird Dog

SPECIFIC WARM UP 15-25minutes

Deadlift Progression 1x:

–5 Shin to Knee

–5 Knee to Mid Thigh

–5 Mid Thigh to Stand

–5 Deadlift

Deadlift Build Up Sets

Wallballs

Workout of the Day

Metcon (Time)

10 Rounds For Time:

15 Wall Ball (20/14)

3 Deadlift (315/225)

Goal: Sub 15 min

10 Rounds For Time Scaled Version:

10 Wall Ball (20/14)

3 Deadlift (60% 1RM)

Goal: Sub 15 min

10 Rounds For Time Minimal Gear Version:

15 Wall Ball (20/14)

5 Dumbbell Deadlift (heavy)

Goal: Sub 15 min

10 Rounds For Time Bodyweight Version:

15 Squat Jump

5 Inchworm + Push Up

Accessory/Post Work

Warm-up (No Measure)

AMRAP 10 min:

50′ Single Arm OH KB Carry (right)

15 Scap Push Up

50′ Single Arm OH Carry (left)

15 Scap Pull Up