10/21/2019

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

400m run

3xs :20on :10off

lateral jumps (side to side)

straight leg bear crawl

front to back jumps

sampson lunge

shoulder taps

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 20 min

Min 1: 12 Box Jump Over (24/20)

Min 2: 12 Burpee

FITNESS

Metcon (No Measure)

EMOM 20 min

Min 1: 10 Box Step Up (20/16)

Min 2: 8 Burpee

Cool Down

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)