09/20/2019 - Sweat Panda CrossFit

09/20/2019

WOD

Sep 19

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

50′ High Knees

50′ Butt Kickers

10 Goblet Squat

10 Muscle Clean + Press (empty bar)

5 Kip Swing + 3 Pull Up

:15 sec Handstand Hold

Burgener Clean x 2

PERFORMANCE

Icon 2 (Time)

Run 1.5 mile

120 Double Unders

100 Air Squat

80 C2B

60 AbMat

40 Clean and Jerk (115/75)

20 Strict HSPU (deficit 4.5/3)

Goal: Sub 40 min

FITNESS

Metcon (No Measure)

Run 1 mile

100 Single Unders

70 Air Squat

50 Jumping Pull UP

35 Abmat Sit Up

25 Clean and Jerk (75/55)

20 Z Press

Goal: Sub 40 min

Cool Down

Warm-up (No Measure)

Roll/Smash IT Bands and Calves

Total of 5 min