03/14/2019

Mar 13

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Single Leg DB Deadlift/side

5 Single Arm Swing/Side

5 Single Arm Press/Side

30 Singles

50′ High Knees

50′ Butt Kickers

Metcon

Metcon (AMRAP – Rounds)

EMOM 20 min

Odd: 1 Round of Dumbbell D.T. at (50’s/35’s)

Even: Run 200 meters

DT: 12 Deadlift/9 Hang Power Clean/6 Push Jerk

Goal: Just get it done

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5#/2.5# plate)

1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)