08/14/2019 - Sweat Panda CrossFit

08/14/2019

WOD

Aug 13

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

10 Banded KB Swing

50 Singles

Jog 100 meters

10 Lunge with Twist

50 Singles

Jog 100 meters

10 Reverse Lunge w/ light KB or DB

50 Singles

Jog 100 meters

PERFORMANCE

Metcon (Time)

4 Rounds

50′ Double KB Front Rack Walking Lunge (53’s/35’s)

50 Double Under

20/17 Cal Row

Goal: Sub 4 min/round

Notes: Rest 2 min between rounds
Sub 200m Run if necessary

FITNESS

Metcon (No Measure)

4 Rounds

50′ Single KB Front Rack Walking Lunge (53/35)

:60 Sec DU practice or 50 double taps

15/13 Cal Row

Cool Down

Warm-up (No Measure)

Banded Monster Walks: forward/back/side/side

Warm-up (No Measure)

Banded Monster Walks: forward/back/side/side