01/09/2018

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Rope or Row 3 min

3 Rounds

3 Low Ring Transition

5 Jumping Ring Dip

5 Muscle Snatch

30 Double Under

Metcon

Metcon (Time)

5 Rounds

50 Double Unders

5 Power Snatch (155/105)

5 Ring Muscle up

5 Box Jump (30″)

Goal: Sub 15 min

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)