02/19/2020 - Sweat Panda CrossFit

02/19/2020

WOD

Feb 19

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

1min Jump Rope (any variation)

:20sec Reverse Grip Hang

10 Straight Leg Sit Up

:30sec Plank

:20sec ea. Side Plank

PERFORMANCE

Metcon (Time)

4 Rounds

20 T2B

100 Double Under

300′ Farmers Carry (140/106)

Goal: Sub 18 min

FITNESS

Metcon (No Measure)

4 Rounds

15 Straight Leg Raise

100 Double Tap or 1 min DU Practice

300′ Farmers Carry (70/52)

Goal: Sub 18 min

Accessory Work

Warm-up (No Measure)

5 Minute AMRAP

Constant Barbell Movement (115/75)

Notes: Clock starts and you can do ANY movement y

you want with the barbell throughout for any amount of reps. Barbell just needs to stay in motion and not rest on the floor.

Cool Down

Warm-up (No Measure)

Mobilize:

2min Lat Smash

2min Lower Back Smash