10/30/2019 - Sweat Panda CrossFit

10/30/2019

WOD

Oct 29

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

:45 sec Easy (Row or Rope)

:15sec Hard (Row or Rope)

8ea Barbell SL Deadlift

12 Scap Pull Up

12 Scap Push Up

:10-:15 sec Handstand hold

10 Deadlifts

10 Bent Over Row

3-5 Strict Pull Up

6 Kip Swing

3-5 Push Ups

PERFORMANCE

Metcon (Time)

4 Rounds

AMRAP 4 min, Rest 3 min between each AMRAP

Row 500 meters

with remaining time complete AMRAP 3 Muscle Up + 5 HSPU + 7 Deadlift (225/155)

FITNESS

Metcon (No Measure)

4 Rounds

AMRAP 4 min, Rest 3 min between each AMRAP

Row 2 min for Calories

with remaining time complete AMRAP 3 Low Ring Transition or 5 CTB Pull Up + 5 z Press + 7 Deadlift (155/105)

Cool Down

Warm-up (No Measure)

3xs:

:20sec ea Side Plank+External Rotation

3 Way Banded Shoulder Stretch (No Measure)

Bent Arm Over the Shoulder

:30 Each

Straight Arm Over the Shoulder

Banded Lat Facing Connection