08/25/2020

WOD

Aug 25

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Accessory 3xs:

20 Band Pull Aparts

10ea Single Arm Banded Pull Down

5 Tempo Wall Slides

PERFORMANCE

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Goal: Sub 25

24/20

35/26

45/35

20/14

Barbell Good Mornings for Back Extensions

FITNESS

Metcon (No Measure)

3 Rounds

Run 200 meters

10 Jumping Bar Muscle Up

5 Clean and Jerk (145/95)

Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

Shoulder Accessory 3xs:

20 Band Pull Aparts

10ea Single Arm Banded Pull Down

5 Tempo Wall Slides