01/08/2020 - Sweat Panda CrossFit

01/08/2020

WOD

Jan 08

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Rope, Row or Run:

5 min at easy pace

2xs:

5 Inchworm

50ft ea. Single Arm OH DB Walk

10ea Single Arm DB High Pull

10ea Single Arm DB Press

Notes: Use a light DB and think slow down fast up on the high pull and press.

Strength

A: Shoulder Press (1-1-1-1-1)

B: Warm-up (No Measure)

Accessory Lifts:

Alternating Seated DB Military Press 3 x 12/arm (while one arm is working hold the other overhead)

Banded Row: Accumulate 100 reps

Accessory Work

Death By Calorie Row (AMRAP – Rounds)

Start with 10 cal on the first min, add 1 calorie to each min till you can’t complete the calories within the minute. Score is how many minutes you completed the row.

Cool Down

Warm-up (No Measure)

1x Accumulate:

50 Weighted Sit-Up

Notes: Use a DB for the sit-up.