05/03/2021

WOD

May 03

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm Up 1x:

–:20sec Small Arm Circles Forward

–:20sec Small Arm Circles Backwards

–:20sec Big Arm Circles Forward

–:20sec Big Arm Circles Backwards

–:20sec Toe Touches

–:30sec Inchworm + Push Up

–:30sec Alternating Spiderman

Workout of the Day

Metcon (Time)

Build the Base:

50-40-30-20-10-20-30-40-50

Calorie Bike

-Run 400 meters after each bike effort EXCEPT the last

*70-57-43-29-14-29-43-57-70 Row if no bike

Build the Base Scaled Version:

40-30-20-10-20-30-40

Calorie Bike

-Run 200 meters after each bike effort EXCEPT the last

Build the Base Minimal Gear:

50-40-30-20-10-20-30-40-50

No Push Up Burpee

-Run 400 meters after each effort EXCEPT the last

Build the Base Bodyweight Version:

50-40-30-20-10-20-30-40-50

No Push Up Burpee

-Run 400 meters after each effort EXCEPT the last

Accessory/Post Work

Warm-up (No Measure)

Post Work 1-2xs:

–10ea High Plank to Calf Stretch

–1-2min per side Sprinter Stretch