11/07/2019 - Sweat Panda CrossFit

11/07/2019

WOD

Nov 06

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1x:

250m Row

200m Run

1x:

10ea Walking High Kick

10ea 2 arms-1 leg

10ea Lunge + Rotation

30 High Knees

30 Buttkickers

1x:

100M Run Hard

100M Row Hard

PERFORMANCE

A: Metcon (Time)

4 Rounds

Run 400 meters

Row 500 meters

Goal: Sub 16 min

FITNESS

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

Run 400 meters

Row 500 meters

Goal: Just get it done

B: Hang Power Snatch (1)

10 Minute EMOM

Cool Down

Warm-up (No Measure)

100 Seated Hamstring Curls

100 Calf Raises