02/24/2020 - Sweat Panda CrossFit

02/24/2020

WOD

Feb 24

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

1min Jump Rope (any variation)

10 Kneeling Shoulder Taps

:20sec Reverse Grip Hang

:20sec Belly Facing Handstand Hold

2xs:

1min Jump Rope (any variation)

10 Lying Leg Crossover

3 Kip Swing + 1 Kipping Pull Ups

6 Pike Handstand Push Up

PERFORMANCE

Metcon (Time)

21-15-9

HSPU

Pull Up

Double Under x 3

Goal: Sub 10 min

Notes: Do movements strict if possible OR start strict and go to kipping if needed

FITNESS

Metcon (No Measure)

12-9-6

HSPU

Pull Up

Double Under or Double Tap x 4

Goal: Sub 10 min

Accessory Work

Metcon (AMRAP – Reps)

AMRAP 5 min:

Max Rep T2B

Cool Down

Warm-up (No Measure)

3xs:

20 Band Pull Aparts

15ea Single Arm Banded Pull Down

10 Scap Push Ups