01/29/2020 - Sweat Panda CrossFit

01/29/2020

WOD

Jan 29

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Rope or Row 3xs:

:45sec Easy

:15sec Hard

2xs:

5ea Spiderman

10ea Sky Reach

:20sec Dead Hang

10ea Crossbody DB Clean

3 Kipping Pull Up

10 Goblet Squat

PERFORMANCE

Metcon (Time)

10-8-6-4-2

Hang Squat Clean (155/105)

Burpee Pull Up

Goal: Sub 8 min

FITNESS

Metcon (No Measure)

Scaled Version

10-8-6-4-2

Hang Squat Clean (105/75)

Burpee Jumping Pull Up

Goal: Sub 8 min

Accessory Work

Warm-up (No Measure)

Optional Accessory

Plyometric Work

Long Jump 5 x max effort (rest :60-:90 sec between)

Banded Push Up 3 x :10 sec effort (rest :50 sec between)

Single Leg Jump 3 x 5/leg

Cool Down

Warm-up (No Measure)

3-Way Hip Stretch 3x:

:20sec ea.