05/13/2019 - Sweat Panda CrossFit

05/13/2019

WOD

May 12

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Spiderman

10 Banded Shoulder Press

5 Kang Squat

10 Cal Row

Rx WOD

Metcon (Time)

21-15-9

Push Jerk (135/95)

Wall Ball (20/14)

Goal: Sub 8 min

Scaled WOD

Metcon (Time)

21-15-9

Push Jerk (105/75)

Wall Ball (14/10)

Goal: Sub 8 min

B: Metcon (No Measure)

ACCESSORY WORK

3 Rounds

50′ Plate Suitcase Carry (right)

50′ Plate Suitcase Carry (left)

50′ OH Plate Carry

Notes: Goal is to not put the weight down during the 3 rounds

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Roll/Smash Upper Back

2 min