03/21/2019 - Sweat Panda CrossFit

03/21/2019

WOD

Mar 20

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

15 Banded Front Raise

15 Band Pull Apart

15 Band Behind the Neck Press

7 Bootstrapper

:30 sec Plank

10 Lunge with Twist

Notes: Rest 1 min between rounds

Metcon

Metcon (AMRAP – Rounds)

EMOM 20 min

Min 1: 4 Turkish Get Up Right Arm (53/35)

Min 2: 4 Turkish Get Up Left Arm (53/35)

Min 3: 50′ Double KB Front Rack Carry (70’s/53’s)

Min 4: 50′ KB Bearcrawl

Cool Down

Warm-up (No Measure)

Easy Run or Row till the 30 min mark

Banded Shoulder Stretch

:90 sec/arm