09/28/2019 - Sweat Panda CrossFit

09/28/2019

WOD

Sep 27

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Warm-Up Game of Choice

Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

Metcon

Metcon (Time)

With a Partner

Cash-In: 200m sprint relay x3 per partner

4 Rounds of:

40 Alternating Burpees

30 Pull-Ups

40 Kettlebell Swings (53/35)

30 Grasshoppers (LR=1 rep)

40 Air Squats

30 Partner Alternating Low 5 Push-Ups (15 a piece)

40 Alternating Jumping Lunges

Cash-Out: 200m sprint relay x3 per partner
All movements that are not alternating can be split however partners decide.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL