12/29/2018 - Sweat Panda CrossFit

12/29/2018

WOD

Dec 28

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

200m run

50 quick steps on a plate

Then complete 2 rounds of the following:

9 Medicine ball cleans

9 Downward dog push-ups

30 seconds Plank

9 Elbows high and outside (PVC)

30 seconds Handstand hold against wall or free standing

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2

AMRAP 20 Minutes

10 Clean and Jerks (95# / 65#)

20 Sit-ups

One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Banded Shoulder Mobility (2min/side)

Foam Roll Quads & Calves (2min/side)