01/31/2019

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Pass Thru

10 PVC Sotts Press

10 Lunge with Twist

Burgener Snatch x 3

Strength

A: Snatch (1-1-1-1-1)

B: Snatch Balance (3)

Build to a heavy set of 3 within 5 sets

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5#/2.5# plate)

1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)