12/23/2019 - Sweat Panda CrossFit

12/23/2019

WOD

Dec 23

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Rope or Row 5xs:

:45sec Easy

:15sec Hard

2xs:

3 Inchworm

:10sec Dead Hang

10 KB Swing

15 Band Pull Aparts

PERFORMANCE

Metcon (Time)

For Time

21 Hang Squat Clean (115/75)

5 Rope Climb

15 Hang Squat Clean

3 Rope Climb

9 Hang Squat Clean

1 Rope Climb

Goal: Sub 11 min

FITNESS

Metcon (No Measure)

For Time

21 Hang Squat Clean (95/65)

5 Lay to Stand Rope Climb

15 Hang Squat Clean

3 Lay to Stand Rope Climb

9 Hang Squat Clean

1 Lay to Stand Rope Climb

Goal: Sub 11 min

Optional Accessory Work

Warm-up (No Measure)

Accumulate the Following

50 Abmat Sit Up

50 Band Face Pull

50 Band Good Morning

50 Banded Straight Arm Pull Down

Cool Down

Warm-up (No Measure)

1x:

2 min Glute/Hammie

10 Cat Cow