SATURDAY TEAM WOD

Sweat Panda CrossFit FORTUNA, 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 (AMRAP – Rounds and Reps)

Murph Partner Prep

4x 400m Run/partner (8 Runs total)

While Parter A Runs, Partner B completes:

AMRAP

5 Alt. Renegade Rows (LR=1)

10 Push Ups

15 Squats

Cool Down

Warm-up (No Measure)

THE WALK AROUND