03/23/2021 - Sweat Panda CrossFit

03/23/2021

WOD

Mar 23

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Equipment needed:

–Foam Roller.

–Red band

–Barbell.

Foam Roll 1x:

–1min per side Foam Roll Quads

–1min per side Foam Roll IT Bands

–1min-:30sec per side Pigeon Stretch

Mini Band Squat Warm Up 2xs:

–10ea Forward and Backwards Monster Walk

–10ea Way Lateral Walk

–10 Mini Band Air Squat

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Bent Over Row

–5 Goodmorning

–5ea Alternating Back Rack Lunges

Back Squat Specific Warm Up 1x:

–3 Tempo Back Squat

–3 Back Squat

Strength

Back Squat (5-4-3-2-1)

Accessory/Post Work

Warm-up (No Measure)

Accessory Lifts:

10-8-6-4-2

Dumbbell Bench Press

Cossack Squat