11/26/2019 - Sweat Panda CrossFit

11/26/2019

WOD

Nov 25

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Front Rack Opener:

1min ea. Smash Tricep

1min ea. Banded FR Stretch

2xs Tabata :20 on :10 off:

Step Up + Rotation

Lateral Lunge

V-up

Banded Press

Goblet Squat

Row

Strength

Front Squat (3)

15 Minutes to find a heavy set of 3

PERFORMANCE

Metcon (Time)

3 Rounds

20/17 Cal Row

20 Thruster (95/65)

Goal: Sub 10 min
Sub 400m Run for Row if no rowers available

FITNESS

Metcon (No Measure)

3 Rounds

15/12 Cal Row

15 Thruster (75/55)

Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

1x:

200 Seated Hamstring Curls

200 Seated Calf Raises