02/12/2019

WOD

Feb 11

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 7 min

3 Windmill/Arm

5 Low Ring Transition

7 Single Leg Deadlift/Side

:30 sec of Double Under

Metcon

A: Back Squat (1)

15 Minutes to find a heavy single

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min

3 Power Clean and Jerk (185/135)

3 Ring Muscle Up

3 Box Jump (30/24)

Goal: 5+ Rounds

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)