10/10/2019 - Sweat Panda CrossFit

10/10/2019

WOD

Oct 09

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1min row (increasing speed)

5 walkout +push up + cobra

10 1 arm KB swing (light)/arm

:15-:20 sec belly facing HS hold

PERFORMANCE

Metcon (Time)

3 Rounds following 1:30 on, :30 off pacing

21 Cal Row

21 Swing (53/35)

15 Cal Row

15 Burpee

9 Cal Row

9 HSPU
400/200/100 Run

FITNESS

Metcon (No Measure)

3 Rounds following 1:30 on, :30 off pacing

15 Cal Row

15 Swing (35/26)

12 Cal Row

12 Burpee

9 Cal Row

9 Z Press

Cool Down

Warm-up (No Measure)

20 wall squats (moving closer to the wall if possible)

Cossack Squat 3×10 (light to moderate weight if possible)