10/01/2019 - Sweat Panda CrossFit

10/01/2019

WOD

Sep 30

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row, or Jog 3 min

3 Rounds

50′ High Knees

50′ Butt Kickers

25′ Lunge + Lunge + Squat

100 meter Jog

PERFORMANCE

FITNESS

A: 5k Run (Time)

Max Effort 5k Run
ASSESSMENT 2

B: Muscle-ups (Max Reps)

ASSESSMENT 3

B: Warm-up (No Measure)

FITNESS VERSION OF ASSESSMENT 3

Max Set of Strict Pull Up (piked Ring Row if needed)

Max Set of Banded Ring Dip

Notes: Choose band tension that allows for 10-15 reps.

Cool Down

B,: Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5#/2.5# plate)

1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
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