03/27/2019

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Spiderman

10 PVC Pass thru

5 Inch Worm

10 Goblet Squat

Skill Transfer Snatch x 2

Metcon

A: Snatch (1 Rep Max)

ASSESSMENT 4

Notes: Accumulate a total of 7 heavy sets within finidng your 1 RM for the day.

B: Max Wallball (Max Unbroken)

ASSESSMENT 5

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5#/2.5# plate)

1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)