07/25/2019 - Sweat Panda CrossFit

07/25/2019

WOD

Jul 24

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Deep Squat Hold

2 min

Easy AMRAP 5 min

50 Singles

10 Band Good Morning

8 Banded Press

6 Squat w/ Band on Shoulders

4 Band OHS

2 Sotts Press w/ band

PERFORMANCE

Metcon (Time)

3 Rounds

800m Run

10 OHS w/ empty bar

15 Good morning w/ empty bar

10 Push press w/ empty bar

15 Good morning w/ empty bar

10 T2B

50′ Bear crawl

Notes: Casual pace!

FITNESS

Metcon (No Measure)

3 Rounds

600m Run

10 OHS w/ empty bar

15 Good morning w/ empty bar

10 Push press w/ empty bar

15 Good morning w/ empty bar

10 Abmat Sit Up

25′ Bear crawl

Notes: Casual pace!

Accessory Work

Warm-up (No Measure)

2 min Hang from a pull up bar

Goal: Don’t exceed 6 Drops

Notes: Each time you drop complete 10 Burpees

Cool Down

Warm-up (No Measure)

Pigeon Stretch

:90 sec/side

Roll/Smash Hip Flexors

2 min