01/03/2020 - Sweat Panda CrossFit

01/03/2020

WOD

Jan 03

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row or Run:

3min at easy pace

2xs :20sec each position:

3-way Shoulder Stretch

2xs:

:20sec Hollow Hold

:20 sec Archer Hold

2 Kip Swing + 2 Kipping Pull Up + 2 T2B (or knee raise)

6 Muscle Clean to Strict Press

PERFORMANCE

Bar Fight (Time)

50 chest-to-bar pull-ups

40 toes-to-bars

30 clean and jerks (205/145)

Notes: Time Cap 15 min

FITNESS

Metcon (No Measure)

35 pull-ups

35 hanging knee raise

30 clean and jerks (135/95)

Notes: Time Cap 15 min

Accessory Work

Warm-up (No Measure)

Band Work

20 Banded OHS

15 Banded Abmat Sit Up

30 Banded Row

15 Banded Abmat Sit Up

30 Band Good Morning

15 Banded Abmat Sit Up

30 Band Paloff Press

Notes: Use a mini band for all movements. Break sets up as needed but finish each exercise before moving on to the next.

Cool Down

Warm-up (No Measure)

1x:

1-2min ea. Banded Lat Stretch

2x:

:20 ea. Bird Dog Hold