11/27/2019

Nov 26

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Plyo Skier Warm Up

Tabata :20on :10off

2xs:

5ea Lying Leg Crossover

5 V-Roll

Inchworm+Push Up

:15sec Rev. Grip Hang

6-8 Kipping Knee Raise

Barbell Warm Up:

8 Deadlift

8 Bent Over Row

8 Muscle Clean

8 Good Morning

8 Back Squat

AMRAP’s

AMRAP 4 min: 30 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep Cal Row

Rest 3 min

AMRAP 4 min: 30 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep Power Clean (205/145)

Rest 3 min

AMRAP 4 min: 30 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep T2B

Notes: Get the BBJO done with 2 min to work.

2 min: Accumulate 15 Burpee Box Jump Over (24/20) w/ remaining 2 min complete Max Rep Cal Row

Rest 3 min

2 min: Accumulate 15 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep Power Clean (155/105)

Rest 3 min

2 min: Accumulate 15 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep T2B

Notes: Rest the remainder of the 2 min on the burpee box jump over if needed.

Foam Roll Calves:

1-2min ea. Side