07/24/2019

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

3 Rounds

10 Kneeling Shoulder Tap

5 Single Leg Box Step Up/side

10 Jumping Ring Dip

5 Single Arm KB or DB Thruster/side

PERFORMANCE

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
24″/20″

95/65

Goal: 6+ Rounds

FITNESS

Metcon (No Measure)

Rahoi”

AMRAP 12 Minutes

12 Box Step Up (24″/20″)

6 Thruster (65/45)

6 Bar Facing Burpees

Goal: 6+ Rounds

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)