06/18/2019 - Sweat Panda CrossFit

06/18/2019

WOD

Jun 17

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Run or Row 3 Minutes

Easy AMRAP 7 min

10 Lateral Lunge

50 Singles

5 Windmill/Arm

50 Singles

10 Russian Twist

PERFORMANCE

Metcon (Time)

Flow Workout

800 meter Run

20 Double KB Front Rack Single Leg Box Step Up (35’s/26’s) (alternate legs)

15 DB Bench Press (bwt)

100′ Broad Jump

600 meter Run with Medball (20/14)

20 Double KB Front Rack Squats (35’s/26’s)

15 DB Strict Press (55’s/40’s)

10 Box Jump (40/30)

800 meter Run

20 Double KB Swing (35’s/26’s)

15 meter Handstand Walk

10 Kneeling Jump Up

FITNESS

Metcon (No Measure)

400m Run

20 Double DB Single Leg Box Step Up (25’s/15’s) (alternate legs)

15 Bench Press (95/65)

100′ Broad Jump

200 meter Run with Medball (20/14)

20 Double DB Front Squats (25’s/15’s)

15 Strict Press(75/55)

10 Box Jump (24/20)

400m Run

20 KB Swing (35’s/26’s)

:30 sec Handstand Hold

10 Squat Jump

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Roll/Smash IT Bands

:90 sec/side