02/13/2020 - Sweat Panda CrossFit

02/13/2020

WOD

Feb 13

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 8xs:

:20sec ON

:10sec OFF

Notes: Use any variation of jump rope you would like and use this time to practice efficiency with the jump rope.

3xs :20 sec ea.:

3-Way Shoulder Stretch

2xs:

10ea Sky Reach

3 Kip Swing + 1-Pull Up

10 PVC OHS

10 PVC Sotts Press

OHS Bar Warm Up 1x:

5 Muscle Snatch + 5 Snatch Push Press + 5 OHS

PERFORMANCE

Metcon (Time)

For Time:

50 CTB Pull Up

100 OHS (75/55)

200 Double Under

Goal: Sub 12

FITNESS

Metcon (No Measure)

For Time:

35 Jumping CTB Pull Up

60 OHS (55/35)

200 Double Taps

Goal: Sub 12

Cool Down

Warm-up (No Measure)

3xs:

1min- Superman Hold

:45sec Hollow Hold