05/07/2019 - Sweat Panda CrossFit

05/07/2019

WOD

May 06

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Pike Compression

10 Lunge with Twist

10 Banded KB Swing

10 Cal Row

Metcon

Rx: The Shaman (AMRAP – Rounds and Reps)

6 Minute AMRAP

21 Wall Ball (20/14)

18 Deadlift (225/155)

15 Toes to Bar

Rest 3 Minutes

6 Minute AMRAP

15 Wall Ball (20/14)

12 Power Clean (185/135)

9 Chest to Bar

Rest 3 Minutes

6 Minutes AMRAP

9 Wall Ball (20/14)

6 Clean and Jerk (155/105)

3 Bar Muscle Up

Goal: Just get it done

Scale: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

21 Wall Ball (20/14)

18 Deadlift (185/125)

15 Hanging Knee Raises

Rest 3 Minutes

6 Minute AMRAP

15 Wall Ball (20/14)

12 Power Clean (135/95)

9 Pull Up

Rest 3 Minutes

6 Minutes AMRAP

9 Wall Ball (20/14)

6 Clean and Jerk (95/65)

3 Chest to Bar Pull Up

Goal: Just get it done

Cool Down

Warm-up (No Measure)

Pigeon Stretch

:90 sec/side

Roll/Smash Lats

:90 sec/side