METCON WOD - Sweat Panda CrossFit

METCON WOD

WOD

Jun 16

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Cal Row

10 Kneeling Shoulder Tap

5 Inchworm w/ push up

3 Kip Swing + 1 Pull Up + 3 Kip Swing

PERFORMANCE

Metcon (AMRAP – Reps)

AMRAP 5 min

Row 500 meters

with remaining time max rep burpee pull up

AMRAP 5 min

Run 600 meters

with remaining time max rep burpee box jump over (24/20)

AMRAP 5 min

Row 700 meters

with remaining time max rep burpee

Goal: Just get it done

Notes: Complete each AMRAP back to back with no rest between

FITNESS

Metcon (No Measure)

AMRAP 5 min

Row 300 meters

with remaining time max rep burpee jumping pull up

AMRAP 5 min

Run 400 meters

with remaining time max rep burpee box jump over (20/16)

AMRAP 5 min

Row 500 meters

with remaining time max rep burpee without push up

Cool Down

Warm-up (No Measure)

Pec Stretch

:60-:90 sec

Roll/Smash Upper Back

2 min