12/26/2019 - Sweat Panda CrossFit

12/26/2019

WOD

Dec 26

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3-min: –Row or Run

3xs:

30 High Knees

30 Buttkickers

3 Kip Swing +1 Pull Ups

6ea 1-arm Thruster

PERFORMANCE

Metcon (Time)

For Time

Run 800 meters

50 Pull Up

25 Thruster (115/75)

Goal: Sub 13 min

FITNESS

Metcon (No Measure)

Run 600 meters

35 Piked Ring Row/Body Row

25 Thruster (85/55)

Goal: Sub 13 min

Accessory Work

Warm-up (No Measure)

Accumulate the Following

200 Seated Band Leg Curl

200 Seated Calf Raise

100 Banded Row

50 Banded Press

Cool Down

Warm-up (No Measure)

3xs:

20sec ea.:

3-way Banded Shoulder Stretch