10/31/2019 - Sweat Panda CrossFit

10/31/2019

WOD

Oct 30

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Squat Development

Awareness/Strength: Wall Squat x 20 (use baseline from week 1 and try to start closer to the wall)

Awareness/Strength: Squat with Plate 3 x 10 (use a lighter plate than week or OR hold it closer to your chest)

Isometric: Deep Squat Hold :90 sec (band assist if needed)

Warm-up (No Measure)

Easy 10min AMRAP:

8 Cal Row

5 Walkout + Push Up

5ea Lunge + Rotation

8ea 1-arm Swing

PERFORMANCE

Metcon (Time)

5 Rounds

15 Swings (70/53)

15 Burpee

Goal: Sub 12 min

FITNESS

Metcon (No Measure)

5 Rounds

15 Swings (53/35)

10 Burpee

Goal: Sub 12 min

Cool Down

Warm-up (No Measure)

2min ea. Side Banded Hamstring Stretch