CrossFit Panda Home Workout:
https://www.facebook.com/387667898033848/posts/1814107548723202?vh=e&d=n&sfns=mo
Core:
5 Sets of:
1min V-Ups
1min Plank
30s Side Plank each side
1min Rest
Metcon:
AMRAP in 20min:
12 Backpack Swings
9 Backpack Pushups
12 Backpack Squats
CrossFit W.O.D Strength: 5 Supersets: 5 Bent-Over Rows 00:20 Sec Side Plank\Side Metcon: 15:00 Min EMOM (For Max Reps): 1.)Cals Row 2.) Alt. 2DB Front Rack Lunges #2x22.5/15kg 3.) V-Ups CrossFit Strength Part A: Weighted Pull Ups 5x5 Part B: 3 SuperSets:
CrossFit W.O.D Strength: 4 Supersets of : 10 Bulgarian Split Squats (Total) 10\10 1KB Side Crunches Metcon: 5 R.F.T: 200m Run 8 Overhead Squats #50/35kg
CrossFit W.O.D Strength: 15:00 Min Build Up For A 2RM Thruster (From Floor). Metcon: In Teams Of 2, For Time: 100 Cals Row 60 Cals Bike When Partner A Works, Partner B Performs An AMRAP Of: 15 Air Squas 10 Hand Release Push Ups CrossFit Weightlifting Part
CrossFit W.O.D Strength: Weighted Chin Ups 5x3 Metcon: 02:00 Min On\01:00 Min Off x 4 Rounds: 12 Pull Ups 8 Deadlifts #100/70kg Into AMRAP: Cals Bike CrossFit Endurance 40:00 Min EMOM: 1.) Alt. Lunges 2.) Plate GTOH #15/10kg 3.) Ring Rows 4.