03/02/2019 - Sweat Panda CrossFit

03/02/2019

WOD

Mar 01

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

9 Jumping pull-ups

30 yards Jog forwards and backwards

9 Headstand to push-up

9 Ring rows

9 Thoracic high fives (each arm)

30 seconds Hollow body hold on bar

9 Ring out the towel (each side)

9 Roll to candlestick

Metcon

Metcon (Time)

Team WOD

4-player team

Run 200m

300x Thrusters (65#)

Run 200m

200x Pull-ups

Run 200m

100x Burpee box jumps (20 inch)

———-

Run as a team, partition remaining workload as necessary, only 1 player working at a time.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Roll out Shoulders and Upper Back/ 2 min: LAX or Roller