05/02/2019 - Sweat Panda CrossFit

05/02/2019

WOD

May 01

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds of “Rowling”

Row os as fast or slow as you want without rowing past the 80 meter mark. Goal is to get the meters on the monitor to land exactly on 100 meters. However many meters above or below you are 100 complete that many burpees (don’t exceed 10)

Metcon

Metcon (Time)

4 Rounds

Row 500 meters

Run 400 meters

Goal: Sub 18 min

Scale: Metcon (Time)

Scaled Version

4 Rounds

Row 300 meters

Run 200 meters

Goal: Sub 18 min

Cool Down

Warm-up (No Measure)

Easy Run or Row 3 min

Roll/Smash Calves

:90 sec/side