08/27/2020

WOD

Aug 27

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

10/8 Cal Row

5ea Kneeling Shoulder Taps

50ft Single Arm OH KB Carry (right)

50ft Single Arm OH KB Carry (left)

6 Single DB Seated Z-Press

Handstand Push Up Specific Warm Up 2xs:

:10sec Wall Facing Handstand Hold

3 Handstand Push Up Negatives

2-3 Kipping Handstand Push Ups or Variation

PERFORMANCE

Metcon (Time)

For Time:

40 Cal Row

20 Handstand Push Up

30 Cal Row

15 Handstand Push Up

20 Cal Row

10 Handstand Push Up

Goal: Sub 15 min

If no Rowers:

Bike:28/21/14

Run: 400/300/200

FITNESS

Warm-up (No Measure)

2 min Row for Calorie

20 Z-Press

:90 sec Row for Calorie

15 Z-Press

1 min Row for Calorie

10 Z Press

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

Single Arm Pec Stretch

:90sec ea. Side

Foam Roll

1-2min ea. Side Lats