12/16/2019 - Sweat Panda CrossFit

12/16/2019

WOD

Dec 16

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Front Rack Opener:

2min ea. Tricep Smash

1-2min ea. Banded Front Rack Stretch

2-3xs:

40 Single Unders

5ea. Step-Up Spiderman

10ea. Knee Push Away

5ea Deadlift + Bent Over Row + Muscle Clean + Front Squat + Kang Squat

PERFORMANCE

Metcon (Time)

For Time:

10-9-8…1

Front Squat (205/145)

10-20-30…100

Double Under

Goal: Sub 20 min

FITNESS

Metcon (No Measure)

8-7-6…1

Front Squat (145/95)

10-20-30…80

Single Under

Goal: Sub 20 min

Cool Down

Warm-up (No Measure)

1x:

75 Lying Banded Leg Curls

75 Band Good Morning