09/26/2019 - Sweat Panda CrossFit

09/26/2019

WOD

Sep 25

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50′ High Knees

50′ Butt Kickers

3 Kip Swing + 1 Pull Up + 3 Kip Swing

5 Single Arm DB Press/side

50 Plyo Skier

50 Hops onto Plate

PERFORMANCE

Metcon (Time)

Run 600 meters

21 Burpee Pull Up

Run 400 meters

15 Burpee Pull Up

Run 200 meters

9 Burpee Pull Up

Goal: Sub 14 min

FITNESS

Metcon (No Measure)

Run 400 meters

15 Burpee Jumping Pull Up

Run 400 meters

12 Burpee Jumping Pull Up

Run 200 meters

9 Burpee Jumping Pull Up

Goal: Sub 14 min

Cool Down

Warm-up (No Measure)

Banded Hamstring Stretch

:90 sec/side

Lax Ball in pec

1 min/side