02/20/2020 - Sweat Panda CrossFit

02/20/2020

WOD

Feb 20

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike Run or Row 1x:

3min

2xs:

10 Kneeling Shoulder Tap

:30sec Childs Pose Stretch

8 Kip Swing

5 False Grip Ring Row + 3 Strict Dip or Jumping

:30sec Bike Rope or Row

Notes: Increase speed on the bike rope or rower with each round.

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

2-4-6-8….

Ring Muscle Up

30ft Shuttle Run x 2
30ft Shuttle Run x 2: (round of 2 would be down 30ft and back x 2)

FITNESS

Metcon (No Measure)

AMRAP 12 min

2-4-6-8….

Ring Muscle Up Transition

30ft Shuttle Run x 2

Cool Down

Warm-up (No Measure)

1x ::30sec ea.:

3-Way Banded Shoulder Stretch