08/01/2019 - Sweat Panda CrossFit

08/01/2019

WOD

Jul 31

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

Warm-up (No Measure)

Burgener Warmup x 2

Split Jerk PVC Warm Up

Strength

Hang Power Clean + 2 Split Jerk (1-1-1-1-1-1-1)

Scaled Version:

Hang Power Clean + Split Jerk

3-3-3-3-3

Accessory Work

Warm-up (No Measure)

200 meter Farmers Carry

Athlete chooses the weight

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5#/2.5# plate)

1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)