11/04/2019 - Sweat Panda CrossFit

11/04/2019

WOD

Nov 03

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row x 4:

:20 Hard

:10 Easy

2xs:

5ea Kneeling Shoulder Taps

5 Bootstrappers

8ea 1-arm DB Press

3 Kip Swing + 1-2 Pull Ups

Push Press (1)

15 Minutes to build to a heavy single

PERFORMANCE

Metcon (Time)

3 Rounds

21/17 Cal Row

15 Push Press (135/95)

9 Ring Muscle Up

Goal: Sub 15 min
Sub 400m Run if no Rowers

FITNESS

Metcon (No Measure)

3 Rounds

15/12 Cal Row

15 Push Press (95/65)

9 Pull-Up/C2B or Low Ring Transition + Jumping Ring Dip

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

Three Way Shoulder Raise (Lateral, 45, Front): 3 sets of 12