10/02/2019

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Spiderman

10 PVC Pass thru

5 Inch Worm

10 Goblet Squat

Skill Transfer Snatch x 2

PERFORMANCE

FITNESS

A: Snatch (1 Rep Max)

ASSESSMENT 4

B: Max Wallball (Max Rep)

ASSESSMENT 5

B: Warm-up (No Measure)

FITNESS VERSION OF ASSESSMENT 5

Max Rep Unbroken Wall Ball (14/10) to a 9/8′ target if needed

Notes: Choose a weight that allows you to get a minimum of 15-20 reps.

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

200 of each

Banded Leg Curl

Seated Calf Raise

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit