11/15/2019 - Sweat Panda CrossFit

11/15/2019

WOD

Nov 14

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9min:

Min 1-Row (easy)

Min 2-12 OH Walking Lunge w/ Plate

Min 3-12 Banded BTN Press

PERFORMANCE

Metcon (Time)

21-15-9

Wall Ball (20/14)

Power Snatch (95/65)

Goal: Sub 9 min

FITNESS

Metcon (No Measure)

15-12-9

Wall Ball (14/10)

Power Snatch (65/45)

Goal: Sub 10 min

Accessory Work

Warm-up (No Measure)

Ring Walk Out 3 x 10

Hip Bridge 3 x 10

:30 sec Side Plank/Side x 3

Cool Down

Warm-up (No Measure)

5-min:

Row or Rope (easy after WOD)

1x:

1-2min ea. Pigeon Stretch