01/02/2020 - Sweat Panda CrossFit

01/02/2020

WOD

Jan 02

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row 3xs:

:45sec Easy

:10sec Hard

2xs:

10 Kneeling Shoulder Taps

:15sec Dead Hang

15 Jumping Squats

15 Band Pull Aparts

15 Straight Arm Pull Down

PERFORMANCE

Metcon (Time)

30 Cal Row

15 Ring Muscle Up

30 Cal Row

Goal: Sub 8 min
Sub 600m Run if no rowers

FITNESS

Metcon (No Measure)

For Time:

30 Cal Row

15 Low Ring Transition + Jumping Ring Dip

30 Cal Row

Goal: Sub 8 min

Accessory Work

Warm-up (No Measure)

Plyometric Work

Single Leg Box Jump 3 x 3/leg

Medball Chest Pass 3 x :20 sec

Lateral Skater 3 x :20 sec

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5#/2.5# plate)

1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)