07/25/2020

WOD

Jul 25

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2x

200m Jog

6 One arm kettlebell swing (each arm)

6 push-up

10 spiderman lunge

12 Forward/back jumping jacks

12 Mountain climbers (each leg)

12 One arm circles

12 Arms (over and back)

10 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 20 minutes

Buy In:

400m Partner Run

Then:

Partner A completes 1 round of:

15 Kettlebell Swings (53/35 lb)

10 Burpees

5 Single KB Clean (Medball Clean Style)

While Partner B performs:

Max KB Goblet Squats (53/35)

Partners rotate each round until team completes 100 Squats

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

Cool Down

Warm-up (No Measure)

THE WALK AROUND

200m Jog