01/31/2020 - Sweat Panda CrossFit

01/31/2020

WOD

Jan 31

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Run or Row:

5 min

1x :20sec each:

3-way Banded Shoulder Stretch

2xs:

5 Depth Jump

5 Burpee Broad Jump

10 Hang Muscle Clean to Press

1x 2ea:

Burgener Clean

Strength

A: Hang Clean and Jerk (2-2-1-1-1)

B: Metcon (AMRAP – Reps)

3 Rounds NOT for time

Max Rep Bench Press (bwt)

1 Minute Monster Walk (:30 Left/:30 Right)

Cool Down

Warm-up (No Measure)

3xs:

:20sec ea.Single Leg Glute Bridge Hold

:20sec ea. Side Plank + External Rotation (plank on elbow, working arm light plate, elbow pinned to the body)