08/13/2019 - Sweat Panda CrossFit

08/13/2019

WOD

Aug 12

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 7 min

10 Spiderman

5 Inchworm w/ push up

:10 sec Static Handstad Hold

5 Windmill/side

50 Plyo Skier

PERFORMANCE

Metcon (Time)

Chipper!

10 Deadlift (315/225)

20 HSPU

30 Bar Facing Burpee

40 Box Jump (24/20)

50 Alternating DB Snatch (50/35)

40 Box Jump (24/20)

30 Burpee over Bar

20 HSPU

10 Deadlift (315/225)

Goal: Sub 22 min

FITNESS

Metcon (No Measure)

10 Deadlift (225/155)

15 Z Press

20 Bar Facing Burpee

30 Box Jump (20/16)

40 Alternating DB Snatch (35/20)

30 Box Jump (20/16)

20 Burpee over Bar

15 Z Press

10 Deadlift (225/155)

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

:90 sec/side

Roll/Smash Upper Back

2 min