SATURDAY TEAM WOD

WOD

Nov 07

Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

10x/Each

Small Arm Circles Front/Back

Big Arm Circles Front/Back

Arms Across the Body

Arms Overhead

Alternating Arms Overhead

Easy Twist Upright Torso

Easy Twist Rounded Back

Twist With Flat back (wide Stance)

Inch Worm Push Up

Alternating Side Lunges

Alternating Spider-Man

Roll Over V-Sit

Lying Leg Crossovers

Metcon

Metcon (Time)

For Time (with a Partner)

Buy-In: 400 meter Partner Run

Directly into:

300 KB Swings (53/35 lb)

200 Sit-Ups

100 KB Alt. Lunges (53/35lb)

100 Alt. KB Renegade Rows (53/35lb)

Buy-Out: 400 meter Partner Run

Cool Down

Warm-up (No Measure)

THE WALK AROUND