STRENGTH WOD

WOD

Sep 18

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

Warm-up (No Measure)

Lower Body Warm-Up 2xs:

–8 Goblet Squat

–4ea Goblet Reverse Lunge

–1min Alt. Deadbug

SPECIFIC WARM UP 20-30minutes

Empty Barbell Warm Up 1x:

–10 Tempo Back Squat

Strength

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

Cool Down

Warm-up (No Measure)

3 Rounds:

–6ea Single-Leg Reverse Lunge

–12 Russian KB Swing

–10ea Side Standing Teapot