12/01/2020 - Sweat Panda CrossFit

12/01/2020

WOD

Dec 01

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll 1x:

–:90sec per side Foam Roll Lats

–2min Foam Roll T-Spine

Shoulder Warm Up 2xs:

–5 Bomber

–20 Straight Arm Pull Down or 10 Ring Row

–15 Band Pull Aparts or 15 Scap Pull Up

–10 Scap Push Up

–:30sec Bent Knee Hollow Hold

Barbell Warm Up 1x:

–10 Bent Over Barbell Row

–10 Strict Press

Strength

A: Push Press (8-2-6-2-4-2)

Minimal Gear:

Dumbbell Push Press

8-2-6-2-4-2

Bodyweight Version:

Push Up + Shoulder Tap

18-16-14-12-10-8

B: Metcon (No Measure)

Every 2 Minute On the 2min for 10 min:

3-5 Strict Pull Up

3-5 Toes to Bar

3-5 Bar Muscle Up

Cool Down

Warm-up (No Measure)

Shoulder Accessory Y,T,W 3xs:

–10-15 reps in each position with plates