09/17/2019 - Sweat Panda CrossFit

09/17/2019

WOD

Sep 16

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row, or Jog

5 min

Easy AMRAP 5 min

3 Low Ring Transition

3 Jumping Ring Dip

10 Reverse Grip Press

3 Windmill/side

PERFORMANCE

Metcon (Time)

3 Rounds

20/17 Cal Row

10 Push Jerk (155/105)

5 Ring Muscle Up

Goal: Sub 9 min

(Sub 400m Run if no Rowers)

FITNESS

Metcon (No Measure)

3 Rounds

15/13 Cal Row

10 Push Jerk (105/75)

5 Banded Low Ring Transition + Ring Dip

Goal: Sub 11 min

Accessory Work

Metcon (Time)

15 Minute Jump Rope Challenge

Cool Down

Warm-up (No Measure)

Lax Ball in Pec

:90 sec/side

Roll/Smash Upper Back and Lats

2 min