04/09/2019

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Single Leg Box Step Up/side

50′ Double KB Front Rack Carry

5 Goblet Squat

5 Roll Over V Sit

Strength

A: Front Squat (10-8-6-4-2)

B: Metcon (No Measure)

For Quality

3 L Rope Climb

5 Legless Rope Climb

7 Rope Climb

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)