08/19/2019 - Sweat Panda CrossFit

08/19/2019

WOD

Aug 18

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy EMOM 9 min

Min 1: 10 Banded Press + 5 Goblet Squat

Min 2: 10 Russian Swing + 5 Inch Worm

Min 3: :50 sec Row (increasing pace each round)

PERFORMANCE

A: Metcon (AMRAP – Reps)

Max Reps in 2 min

Double KB clean from the floor

B: Metcon (No Measure)

KB Front Rack Carry

3 x 100′ (70’s/53’s)

C: Metcon (Time)

Mixed Carries

3 Sets

50′ Suitcase Carry (right) Front Rack Carry (left)

50′ Suitcase Carry (left) Front Rack Carry (right)

Notes: Rest :90 sec between sets.

D: Metcon (No Measure)

Single KB Side to Side Monster Walks (2x Each Direction)

Accessory Work

Metcon (Time)

Jump Rope 10 minutes straight without breaking

Cool Down

Warm-up (No Measure)

Roll/Smash Calves

:90 sec/side

Couch Stretch

2 min/side