09/25/2019 - Sweat Panda CrossFit

09/25/2019

WOD

Sep 24

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:40 sec Row

5 Single Leg Deadlift/side

5 Hang Muscle Clean

5 Pike Compression

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 21 min

Min 1: 17/15 Cal Row

Min 2: 12 T2B

Min 3: 10 Power Clean (135/95)

FITNESS

Metcon (No Measure)

EMOM 21 min

Min 1: 13/10 Cal Row

Min 2: 10 Hanging Knee Rasie

Min 3: 8 Power Clean (95/65)

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5#/2.5# plate)

1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)