05/31/2019 - Sweat Panda CrossFit

05/31/2019

WOD

May 30

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Band Good Morning

10 Russian Twist

10 Goblet Squat

:30 sec Row (increase pace each round)

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 18 minutes:

Calorie Row (15/12)

15 Kettlebell swing (70/53)

15 Wall Ball (20/14)

Notes: Exercises increase by 1 rep each round, finishing at 20/16 calorie Row, and 20 swings and wall ball in the last round.

FITNESS

Metcon (AMRAP – Rounds)

EMOM 18 minutes:

Calorie Row (10/7)

10 Kettlebell swing (53/35)

10 Wall Ball (20/14)

Notes: Exercises increase by 1 rep each round, finishing at 10/7 calorie Row, and 15 swings and wall ball in the last round.

Accessory Work

Warm-up (No Measure)

30 Strict Toes to Bar

Cool Down

Warm-up (No Measure)

Barbell Good Morning

3 x 20

Notes: Light, recovery weight

Couch Stretch

2 min/side