02/28/2019 - Sweat Panda CrossFit

02/28/2019

WOD

Feb 27

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Single Leg KB Deadlift (right)

5 Single Leg KB Deadlift (left)

5 Single Arm Russian KB Swing (right)

5 Single Arm Russian KB Swing (left)

5 Single Arm KB Push Press (right)

5 Single Arm KB Push Press (left)

10 Cal Row

Metcon

A: Metcon (AMRAP – Rounds)

EMOM 10 min

Odd: 20 Swings (70/53)

Even: Rest

Goal: Just get it done

B: Metcon (AMRAP – Rounds)

“Death By” Cal Row Intervals:

Start at 10 Calories and do two, 1 min intervals

Notes: Every 2 min add 2 calories until you can’t meet the calories within the min.

Ex: Min 1 and 2 (10 calories each min), Min 3 and 4 (12 calories each min)…

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

2 min/side