01/13/2020 - Sweat Panda CrossFit

01/13/2020

WOD

Jan 13

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

250/200m Row

10 Spiderman

10 Lateral Lunge

6 Goblet Squat

6ea Single Arm DB Push Press

Notes: Increase your speed on the rower each round.

1x General BB Warm Up 6ea:

Romanian Deadlift

Bent Over Row

Front Squat

Strict Press

Good Morning

1x Specific Bar Warm Up 6ea:

Push Press

Front Squat

Thruster

PERFORMANCE

2020 Rogue Invitational Online Qualifier #1 (AMRAP – Rounds and Reps)

AMRAP 10 min

Row 1k

75 Thrusters (75/55)

FITNESS

Metcon (No Measure)

Scaled Version

AMRAP 10 min

Row 1k

50 Thrusters (55/35)

Cool Down

Warm-up (No Measure)

3xs:

15 Hip Bridge

Notes: Add a 10-15 pound plate if you want to make it harder.

1x:

2min ea. Side Couch Stretch