01/09/2020 - Sweat Panda CrossFit

01/09/2020

WOD

Jan 09

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

400m Jog

500m Row

3xs:

10ea Lateral Box Step Up

:45sec Wall Plank

10 Sumo Squats

30 High Knees + 30 Buttkickers

Notes: Use a light DB for the lateral box step up.

PERFORMANCE

Metcon (AMRAP – Reps)

5 Rounds

AMRAP 2 min

Run 200 meters

Max Rep Back Squat w/ Remaining Time (225/155)

Goal: 5+ Back Squats/Round

Notes: Rest :90 sec between each round.

FITNESS

Metcon (No Measure)

5 Rounds

AMRAP 2 min

Run 150 meters

Max Rep DB Squat w/ Remaining Time (50’s/35’s)

Goal: 10+ Squats/Round

Notes: Rest :90 sec between each round.

Cool Down

Warm-up (No Measure)

1x:

2min ea. Pigeon Stretch

1x:

2min ea. Couch Stretch