11/21/2019 - Sweat Panda CrossFit

11/21/2019

WOD

Nov 20

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9min:

Row :45sec

12-16 Alt. Box Step Ups

8ea 1-arm DB Push Press

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 12 min

Odd: 20 Wall Ball (20/14)

Even: 15 Box Jump Over (24/20)

FITNESS

Metcon (No Measure)

EMOM 12 min

Odd: 15 Wall Ball (14/10)

Even: 10 Box Step Up/jump over (24/20)

Accessory Work

Warm-up (No Measure)

Accumulate the Following:

50 Band Pull Apart

100 Banded Leg Curl

50 Face Pull

100 Band Good Morning

Cool Down

Warm-up (No Measure)

Row (easy after WOD):

10min

Forward Fold:

2-3min