09/10/2019 - Sweat Panda CrossFit

09/10/2019

WOD

Sep 09

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 6 min

5 Windmill/side

5 Kang Squat w/ mini band or empty barbell

50 Singles

5 Bootstrapper

15 Band Pull Apart

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min

9 Devil Press (50’s/35’s)

18 Wall Ball (20/14)

45 Double Under

Goal: 4+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 9 min

9 Devil Press (35’s/20’s)

18 Wall Ball (14/10)

:45 sec DU Practice

Goal: 4+ Rounds

Accessory Work

Warm-up (No Measure)

For Quality

12-9-6-3

T2B

Notes: 50′ Double OH KB or DB Carry after each set (53’s/35’s)

Cool Down

Warm-up (No Measure)

Couch Stretch 2 min/side

Roll/Smash Upper Back and Calves

2 min each

Warm-up (No Measure)

Couch Stretch 2 min/side

Roll/Smash Upper Back and Calves

2 min each