02/25/2020 - Sweat Panda CrossFit

02/25/2020

WOD

Feb 25

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row:

:50sec Easy

:10sec Hard

2xs:

10 Spiderman

10 Goblet Squat (3sec down)

3 Strict Pull Ups

1 Rope Climb

Notes: Moderate to light weight on the goblet squat. Use the one rope climb as a way to practice and if needed only climb half way.

1x:

:20sec Hard Bike or Row

6 Wall Balls

1 Rope Climb

6 Wall Balls

:20sec Hard Bike or Row

PERFORMANCE

Metcon (Time)

For Time

100 Wall Ball (30/20)

Goal: Sub 12 min

Notes: At the top of each min do 2 rope climb

FITNESS

Metcon (No Measure)

For Time:

75 Wall Ball (20/14)

Goal: Sub 12 min

Notes: At the top of each min do 2 rope climb attempts

Accessory Work

Warm-up (No Measure)

Double KB Front Rack Carry (Heavy)

5 x 100′

Cool Down

Warm-up (No Measure)

Couch Stretch 1x:

2min each

Banded Lat Stretch1x:

1 min each