10/16/2019 - Sweat Panda CrossFit

10/16/2019

WOD

Oct 15

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3min

Row or Run

2xs :20 on :10 off

Step-up spiderman+rotation

Goblet lunge

Roll Over v-Sit

Goblet squat

Hollow rocks

Strength

A: Front Squat (7-7-7)

B: Farmer’s Carry (3x 100m)

Accessory Work

Warm-up (No Measure)

Row Sprint for Calories (100/50)

Either 1:1 Row to Rest or,

“I go, you go” with a partner

Cool Down

Warm-up (No Measure)

2-3xs

:45 sec ea side starfish