08/21/2019 - Sweat Panda CrossFit

08/21/2019

WOD

Aug 20

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

Easy AMRAP 7 min

3 Inchworm w/ push up

3 Kip Swing + 1 Pull Up + 3 Kip Swing

12 Air Squat

Row 150 meters

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 20 Minutes:

6 burpees

4 Chest to bar pull-ups

1 Squat clean + 1 front squat (185/135)

Notes: Adjust weight and reps as needed

FITNESS

Metcon (AMRAP – Rounds)

EMOM 15 Minutes:

6 Push Up

4 Jumping Chest to bar pull-ups

1 Squat clean + 1 front squat (135/95)

Notes: Adjust weight and reps as needed

Cool Down

Warm-up (No Measure)

Pigeon Stretch

:90 sec/side

Roll/Smash Lats

:90 sec/side