12/03/2019 - Sweat Panda CrossFit

12/03/2019

WOD

Dec 02

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes: Review Rowing Technique

Row 6xs:

:20sec Easy

:10sec Hard

2xs:

10ea. Lying Hamstring

10 Lying Crossover

5 Roll over V-Sit

10 Goblet Squat

5ea Windmill

PERFORMANCE

Metcon (Time)

50-40-30-20-10

Cal Row

Goal: Just get it done

Notes: Rest the Same as Your Work

Work or Alternate Efforts with Partner.
Add all working times together to obtain final scores.

Partner with someone with similar rowing ability.

FITNESS

Metcon (Distance)

Row For Calories

2.5 min

2 min

:90 sec

1 min

:30 sec

Cool Down

Warm-up (No Measure)

4xs Banded Plank:

:45sec