05/08/2019 - Sweat Panda CrossFit

05/08/2019

WOD

May 07

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope for 5 min without stopping

Easy “Tabata Mash”

Air Squat

Windmill

Notes: Tabata mash is 8 rounds of :20 sec of work and :10 sec of rest. Alternerate movements each interval.

Metcon

Rx: Metcon (Time)

Run 800 meters

30 DB Thruster (20’s/15’s)

20 Push Up

10 Strit Pull Up

Run 1200 meters

30 Goblet Squat (70/53)

20 Single KB Arm Push Press (10 each arm: 70/53)

10 Low Ring Transition

Run 1 mile

30 DB Deadlift (50/35)

20 DB Push Jerk (50/35)

10 DB Alternating Lunge (50/35)

Scale: Metcon (Time)

Run 600 meters

30 Thruster (45/35)

20 Push Up

10 Piked Ring Row

Run 800m

30 Goblet Squat (53/35)

20 Single KB Arm Push Press (10 each arm: 53/35)

10 Low Ring Transition

Run 1000 meters

30 DB Deadlift (35/15)

20 DB Push Jerk (35/15)

10 DB Alternating Lunge (35/15)

Cool Down

Warm-up (No Measure)

Monster Walks

Forward/Back/Side/Side x2