10/14/2019 - Sweat Panda CrossFit

10/14/2019

WOD

Oct 13

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row 3xs

:40sec easy

:20sec hard

2 Rounds

5 Bootstrappers

10ea Lying leg swing

8 Single Leg DB deadlift/side

15 Superman

PERFORMANCE

Metcon (Time)

21-15-9

Deadlift (275/185)

Cal Row

Goal: Sub 8 min
400/300/200 run if no rowers

FITNESS

Metcon (No Measure)

Scaled Version

21-15-9

Deadlift (205/145)

Cal Row

Goal: Sub 8 min

Accessory Work

Warm-up (No Measure)

400m Plate Carry (35/25)

Cool Down

Warm-up (No Measure)

3×20

Barbell Good Morning (light load)

:90sec ea. side

pigeon stretch