05/21/2019

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Banded Front Rack Stretch

1 min/side

3 Rounds

10 Barbell Good Morning

5 Hang Muscle Clean

5 Broad Jump

:30 sec Rope or Row

Strength

A: Power Clean (3-3-3-1-1-1)

B: Warm-up (No Measure)

Kneeling Jump Up

5×5
Scaled 5×5 Box Jump

C: Single Arm Dumbbell Row (2×15/arm)

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)