01/28/2020 - Sweat Panda CrossFit

01/28/2020

WOD

Jan 28

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Rope, Row, Run:

5min

2xs:

30 Plyo Skier

10 Bootstrapper

5ea Lunge + Rotation

8 Single Arm KB Swing/side

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 21 min

Min 1: 20/17 Cal Row

Min 2: 15 Box Jump Over (24/20)

Min 3: 15 Russian KB Swing (53/35)

FITNESS

Metcon (No Measure)

EMOM 21 min

Min 1: 15/13 Cal Row

Min 2: 10 Box Jump Over (20)

Min 3: 10 Russian KB Swing (53/35)

Cool Down

Warm-up (No Measure)

Smash Calves 1x:

2min ea.

Foam Roll Hamstrings 1x:

2min ea.