03/29/2019 - Sweat Panda CrossFit

03/29/2019

WOD

Mar 28

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 8 min

Odd: 10 Russian KB Swing + Singles w/ Remaining Time

Even: 3 Kip Swing + 1 Pull Up + 3 Kip Swing and Singles w/ Remaining Time

Metcon

A: Static Hold PVC Overhead Squat (Time)

Notes: Stop at :90 sec if you are still meeting all points of performance
ASSESSMENT 6

B: Handstand Push-ups (Max Reps)

ASSESSMENT 7

C: Metcon (AMRAP – Rounds)

5 Rounds On the 4 min

1 Round of “Helen”

Run 400 meters

21 Swings (53/35)

12 Pull Up

Goal: Finish all intervals in under 4 min

Cool Down

Warm-up (No Measure)

3×10 Lying Fonzie shoulder rotation