08/29/2019 - Sweat Panda CrossFit

08/29/2019

WOD

Aug 28

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 7 min

:45 sec Jump Rope

5 Jumping Pull Up on Rope

5 Muscle Clean + Press

5 Roll Over V-Sit

Burgener Clean x2

Jerk Warm-Up

PERFORMANCE

Metcon (Time)

For Quality

400m Medball Run (20/14)

10 Rope Climb

5 Clean and Jerk (225/155 OR 80% of your best)

10 Strict Deficit HSPU (4″/2″)

400m Medball Run (20/14)

Goal: Just get it done.

FITNESS

Metcon (No Measure)

For Quality

200 meter Medball Run (14/10)

10 Lay to Stand on Rope

5 Clean and Jerk (155/105 OR 80% of your best)

15 Z Press (25’s/15’s)

200 meter Medball Run (14/10)

Cool Down

Warm-up (No Measure)

Roll/Smash Upper Back

2 min

Roll/Smash IT Bands

:90 sec/side