12/09/2019 - Sweat Panda CrossFit

12/09/2019

WOD

Dec 08

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row or Run:

3 min

2xs:

5ea. Spiderman Step Up

5ea Sky Reach

5 Muscle Snatch

5 Snatch Press

5 OHS

3x:

Burgener Snatch Warm Up

Strength

3 Position Snatch (1-1-1-1-1)

High Hang/Hang/Floor

Accessory Work

Warm-up (No Measure)

OTM x 10 min (15/13 Cal Row)

Immediately Into OTM x 10 min (200m Run)

Cool Down

Warm-up (No Measure)

3xs Banded Shoulder Work:

15 Banded Face Pulls

15ea Single Arm Banded Pull Down

15 Banded Press