03/08/2019 - Sweat Panda CrossFit

03/08/2019

WOD

Mar 07

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Roll/Smash Upper Back and Lats

2 min each

3 Rounds

10 Reverse Lunge with Twist

10 Reverse Grip Press

10 Shoulder Taps from Plank

10 Cal Row

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Warm-up (No Measure)

Banded Shoulder Stretch

:90 sec/side

Roll/Smash Upper Back

2 min

Accumulate

50 Band Pull Apart

Cool Down