02/21/2020 - Sweat Panda CrossFit

02/21/2020

WOD

Feb 21

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row 6xs:

:20sec Hard

:10sec Easy

3xs

10 Spiderman

10 Ninja Roll

10 Goblet Squat

5ea DB Push Press

Notes: Use a moderately light DB for the goblet squat and push press.

Skills

Warm-up (No Measure)

10 Minute Row Technique

PERFORMANCE

Metcon (Time)

21-15-9

Calorie Row

Wall Ball (20/14)

Goal: Sub 6 min
400/200/100m Run if no rowers or bikes

FITNESS

Metcon (No Measure)

21-15-9

Calorie Row

Wall Ball (14/10)

Goal: Sub 6 min

Cool Down

Warm-up (No Measure)

Row Run or Bike:

8min at an easy pace after metcon

2 min Couch Stretch/side