09/27/2019 - Sweat Panda CrossFit

09/27/2019

WOD

Sep 26

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 8 min

5 Roll Over V-Sit

10 BTN Banded Press

5 Banded Kang Squat

Jog 200 meters

PERFORMANCE

Age Group Online Qualifier 19.1 (Time)

3 Rounds

15 Deadlift (225/155)

35 OHS (75/55)

90 DU

Notes: Time cap: 15 minutes

FITNESS

Metcon (No Measure)

3 Rounds

15 Deadlift (185/125)

25 OHS (55/35)

90 Singles

Notes: Time cap: 15 minutes

Accessory Work

Warm-up (No Measure)

3 Rounds on the 3 min

Row 20/17 Cal (sub 200 meter run if needed)

10 Box Jump (high)

Notes: Focus should be on explosive power on the box jump. Row at a strong pace but not a sprint.

Cool Down

Warm-up (No Measure)

1 Round Monster Walks (forward/back/side/side)