01/06/2020 - Sweat Panda CrossFit

01/06/2020

WOD

Jan 06

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 9min:

10/8 Cal Row

10 Bootstrapper

8ea Single Leg DB Deadlift

:15sec Handstand Hold or Plank

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

3-6-9-12…. till time us up

Alternating DB Snatch (50/35)

Cal Row

Goal: Just get it done

FITNESS

Metcon (No Measure)

AMRAP 12 min

3-6-9-12…. till time us up

Alternating DB Snatch (35/20)

Cal Row

Goal: Just get it done

Accessory Work

Warm-up (No Measure)

12 minutes Handstand/Walk Practice

Cool Down

Warm-up (No Measure)

3xs:

12 Front Raise

12 Lateral Raise

12 Bent Over Row

Notes: Use 2.5 or 5 pound plates and keep the movement controlled.