01/23/2020 - Sweat Panda CrossFit

01/23/2020

WOD

Jan 23

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row 8xs:

:20sec Easy

:10sec Hard

2xs:

6ea Windmill

6ea Single arm Thruster (light)

12 Scap Pull Up

12 KB Swing (light)

:15sec Handstand Hold

PERFORMANCE

Benchmarks (Time)

0-10 min

“Jackie” Row 1000 meters, 50 Thruster (45/35), 30 Pull Up

10-20 min

“Diane” 21-15-9 Deadlift (225/155), HSPU

Notes: Complete each couplet for time. Rest the remainder of the 10 min before starting the next one.

FITNESS

Metcon (No Measure)

0-10 min

“Jackie” Row 700meters, 35 Thruster (45/35), 20 Banded Pull Up

10-20 min

“Diane” 21-15-9 Deadlift (175/105), Strict Press (65/45)

Cool Down

Warm-up (No Measure)

1xs:

2-min Forward Fold

2min ea. Pigeon Stretch