05/20/2019 - Sweat Panda CrossFit

05/20/2019

WOD

May 19

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 6 min

10 Single Leg DB Deadlift/Side

5 Hang Muscle Clean

10 Kneeling Shoulder Tap

50 Plyo Skier

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 minutes

4 Deadlift (315/205)

6 Bar facing burpee

8 Goblet box step-up (24/20) (53/35)

Goal: 4+ Rounds

Notes: Box step-up is 4 per leg

FITNESS

Metcon (Time)

AMRAP 6 minutes

4 Deadlift (255/165)

6 Bar facing burpee

8 Goblet box step-up (20/16) (35/20)

Goal: 4+ Rounds

Notes: Box step-up is 4 per leg

Accessory Work

Metcon (No Measure)

3 Rounds

50 Double Under

50′ Waiters Walk (right)

50′ Waiters Walk (left)

Notes: Rest :90 sec between rounds

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

:90 sec/side

Roll/Smash Calves

:90 sec/side