12/12/2019 - Sweat Panda CrossFit

12/12/2019

WOD

Dec 11

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs Easy:

:45sec Row or Rope

6ea Single Arm KB Swing (light)

10 Pike Compression + 6 Kip Swing

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM12

Min 1: 15 KB Swing (70/53)

Min 2: 10 T2B

FITNESS

Metcon (No Measure)

EMOM12

Min 1: 15 Russian KB Swing (53/35)

Min 2: 10 Hanging Knee Raise

Accessory Work

Warm-up (No Measure)

15-12-9 For Quality

Strict HSPU

Notes: 3 Rope Climb after each round.

Cool Down

Warm-up (No Measure)

1x:

2min/each. Couch Stretch

1x:

1-min ea. Straddle Stretch