09/24/2019 - Sweat Panda CrossFit

09/24/2019

WOD

Sep 23

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Row, or Jog 3 min

Easy AMRAP 5 min

5 Bootstrapper

10 Lateral Lunge

10 Banded Press

5 Jumping Pull Up on Rope

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 min x 2

7 Double KB Thruster (53’s/35’s)

2 Rope Climb

Notes: Rest 2 min between each 5 min AMRAP

FITNESS

Metcon (No Measure)

AMRAP 5 min x 2

7 Double DB Thruster (35’/25’s)

11 Jumping Pull Up

Notes: Rest 2 min between each 5 min AMRAP

Accessory Work

Jump Rope (Time)

10 Minute Jump Rope Challenge!

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Roll/Smash Upper Back

2 min