05/10/2019

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:45 sec Banded Glute March

1 Round of “Cindy” (5 pull up, 10 push up, 15 air squat)

:45 sec Plyo Skier

Metcon

Rx: Metcon (Time)

For Time

50 Power Snatch (95/65)

100 Burpee Box Jump Over (24/20)

Goal: Sub 15 min

Scale: Metcon (Time)

Scaled Version

For Time

40 Power Snatch (65/45)

80 Burpee Box Jump Over (20/16)

Goal: Sub 15 min

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)