10/09/2019 - Sweat Panda CrossFit

10/09/2019

WOD

Oct 08

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:40sec easy row

:20sec hard row

2 Rounds

5 squat sky reach/side

5 Step up + internal rotation/side

:30 plank up

:15 sec reverse grip hang

12 therapy squats

PERFORMANCE

Metcon (Time)

AMRAP 20 min

2 Rounds of “Cindy” (5 Pull Up/10 Push Up/15 Squat)

1 Round of “D.T.” (12 Deadlift/9 Hang Power Clean/6 Push Jerk [155/105])

Goal: 6+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 20 min

2 Rounds of “Cindy” (3 Pull Up/6 Push Up from Knees /9 Squat)

1 Round of “D.T.” (12 Deadlift/9 Hang Power Clean/6 Push Jerk [105/75])

Goal: 6+ Rounds

Cool Down

Warm-up (No Measure)

Accumulate 50 banded pull aparts

Accumulate 50 banded straight arm pull downs

Accumulate 50 tricep extensions