08/12/2019 - Sweat Panda CrossFit

08/12/2019

WOD

Aug 11

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

3 Rounds

10 Single Leg Box Step Up (alternating)

5 Shoulder Activation, 5 Kips

10 Goblet Squat

10 Cal Row

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 10 min

Min 1: 20 Wall Ball (20/14)

Min 2: 15 CTB Pull Up

FITNESS

Metcon (No Measure)

EMOM 10 min

Min 1: 12 Wall Ball (20/14)

Min 2: 12 Jumping CTB Pull Up

Accessory Work

Warm-up (No Measure)

3 Rounds

15 Hip Extension (add weight if needed)

:30 sec Static Hold at Top of Hip Extension

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Roll/Smash Lats

:90 sec/side