03/12/2019 - Sweat Panda CrossFit

03/12/2019

WOD

Mar 11

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9 min

Min 1: 10 Laying Hammie/side

Min 2: 10 Band Good Morning + 10 Hollow Rock

Min 3: 10 Cal Row

Strength

A: Deadlift (5-1-4-1-3-1-2-1)

B: Metcon (No Measure)

3 Rounds NOT for time:

100′ Double KB Front Rack Carry (heavy)

50′ Handstand Walk or Handstand Practice

Notes: Athlete chooses the weight. Adjust as needed.

Cool Down

Warm-up (No Measure)

Roll/Smash Upper Back

:90 sec – 2 min

Banded Hammie Stretch

:90 sec/side