06/13/2019 - Sweat Panda CrossFit

06/13/2019

WOD

Jun 12

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

5 Bootstrappers

10 Laying Hammie/Leg

3 Kip Swing + 1 Pull Up + 3 Kip Swing

10 Spiderman

10 Reverse Grip Press

PERFORMANCE

Metcon (Time)

For Time:

1000 meter Row

50 CTB Pull Up

50 Thruster (115/75)

Goal: Sub 14 min
Sub 800m Run if no rowers

FITNESS

Metcon (No Measure)

For Time

750/600 meter Row

30 Piked Ring Row

30 Thruster (95/65)

Goal: Sub 14 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)