04/29/2021

WOD

Apr 29

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Equipment needed:

–Bike, Rower

–5-2.5# change plates.

Bike, Row 3xs:

–:45sec Easy

–:15sec Hard

2 Round:

–5ea Thoracic Rotation

–10 Plate Front Raise

–10 Bent Over Fly

–:20sec ea. Side Plank + External Rotation

–:30 Deep Squat Hold

SPECIFIC WARM UP 15-23minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Muscle Squat Clean

–10 Kang Squat

Strength

A: Back Squat (3-2-1)

10 Minutes to Complete

B: Barbell Row (5-5-5-5-5)

Accessory/Post Work

Warm-up (No Measure)

Perfect Ring Dip:

4 x 10 reps (add weight if this is easy)