10/29/2019 - Sweat Panda CrossFit

10/29/2019

WOD

Oct 28

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Plate Jumps 1x :20on :10off:

2 Feet Jumps

In & Out Jumps

Lateral Jumps

Toe Taps

R Leg

L Leg

5ea Walking High Knee Tuck

5ea Spiderman Crawl

5ea Walking Butterfly Stretch

10ea Sampson Reverse Lunge

PERFORMANCE

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

FITNESS

Metcon (No Measure)

5 Rounds

Run 400 meters (200 if needed to keep goal time)

20 Wall Ball (14/10)

20 Box Step Up (20)

Goal: Sub 30 min

Cool Down

Warm-up (No Measure)

1x:

2min ea. Smash Calves