04/17/2019

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 7 min

5 PIke Compression

10 Band Good Morning

40 Plyo Skier

10 Kneeling Shoulder Tap

5 Kip Swing

Metcon

Metcon (Time)

2 Rounds

10 Strict T2B

20 Deadlift (275/185)

40 Bar Facing Burpee

80 Double Under

Goal: Sub 16 min

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)