12/02/2019 - Sweat Panda CrossFit

12/02/2019

WOD

Dec 01

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

10 Therapy Squats

10 Muscle Clean

10 Bar Hanging Shoulder Activation

200m Run

2x: Clean Skill Warm Up

PERFORMANCE

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

FITNESS

Metcon (No Measure)

6 Rounds

20 Squats

12 Power Clean (115/75)

7 Piked Ring Row

Run 400 meters

Goal: Sub 35 min

Cool Down

Warm-up (No Measure)

Couch Stretch:

2min ea.

Straddle Stretch:

1min ea.