11/13/2019 - Sweat Panda CrossFit

11/13/2019

WOD

Nov 12

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

Warm-up (No Measure)

Clean Skill Warm Up

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 20 min

Min 1: 3 Hang Power Clean (65-75% 1RM)

Min 2: 15/12 Cal Row

FITNESS

Metcon (No Measure)

EMOM 20 min

Min 1: 3 Hang Power Clean (use a challenging weight)

Min 2: 12/9 Cal Row

Accessory Work

Warm-up (No Measure)

Accumulate the Following w/ a mini band

75 Squats w/ Band Under Feet and around neck

75 Band BTN Press

75 Band Good Morning

75 Banded Pull Apart

Cool Down

Warm-up (No Measure)

1x:

2min Couch Stretch/side

1x:

2min Seated Forward Fold