03/11/2020

WOD

Mar 11

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10min:

30 Plyo Skier

:30sec ea. Banded Lat Stretch

10 Scap Push Up

10ea Single Arm DB Push Press

10 Goblet Squat

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min

30 Box Jump Over (30/24)

60 Dumbbell Push Press (50/35)

90 MedBall Clean (20/14)

Goal: 1 Round

FITNESS

Metcon (No Measure)

AMRAP 9 min

30 Box Step Over (30/24)

60 Dumbbell Push Press (35/20)

90 MedBall Clean (14/10)

Goal: See how far you can get!!

Accessory Work

Warm-up (No Measure)

3 Rounds

3 reps: 5 Standing Teapot + 50ft Single Arm Farmers Carry (right)

3 reps: 5 Standing Teapot + 50ft Single Arm Farmers Carry (left)

Cool Down

Warm-up (No Measure)

75 Lying Banded Leg Curls

100 Seated Calf Raises