09/05/2019 - Sweat Panda CrossFit

09/05/2019

WOD

Sep 04

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Inch Worm

5 Pike Compression

10 Straight Arm Band Pull Down

5 Bootstrapper

5 Sotts Press

PERFORMANCE

Ringer 1 (Time)

Ringer 1

30-20-10 reps of:

Cal Row

Toes-to-Ring

Time cap: 7/6 minutes

Ringer 2 (Time)

Ringer 2

15-10-5 reps for time of:

Burpees

Overhead squats (135/95)

Time cap: 5 minutes
Ringer 1 and Ringer 2 are separately scored events. Ringer 2 will begin 1 minute after the time cap for Ringer 1

FITNESS

Metcon (No Measure)

Ringer 1

20-15-10 reps of:

Cal Row

Hanging Knee Raise on Rings

Time cap: 7 minutes

Ringer 2

12-9-6 reps for time of:

Burpees

Overhead squats (95/65)

Time cap: 5 minutes

Accessory Work

Warm-up (No Measure)

Kneeling Jump Up 5 x 5

Plyo Push Up 5 x 5

Notes: Superset Movements if you like.

Cool Down

Warm-up (No Measure)

Banded Hamstring Stretch

:90 sec/side

Pigeon Stretch

:90 sec/side