01/17/2020 - Sweat Panda CrossFit

01/17/2020

WOD

Jan 17

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Rope Row 3xs:

:45sec Easy

:15sec Hard

2xs:

30 Plyo Skier

10 Bootstrapper

10 Kneeling Shoulder Taps

10 Double DB Bent Over Row

6ea. Single Leg Double DB Deadlift

PERFORMANCE

2020 Rogue Invitational Online Qualifier #4 (AMRAP – Rounds and Reps)

AMRAP 6 min

3 Box Jump Over (24/20)

6 Deadlift (255/175)

9 Bar Facing Burpee

FITNESS

Metcon (No Measure)

AMRAP 6 min

3 Box Step Over (20/16)

6 Deadlift (185/125)

6 Bar Facing Burpee

Accessory Work

Warm-up (No Measure)

3 Rounds NOT for time

15 Weighted Sit Up

50′ Double KB Overhead Carry (53/35)

Goal: Just get it done

Cool Down

Warm-up (No Measure)

1x:

2min Straddle Stretch

2min Forward Fold