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: Sumo Deadlift 5-5-5-3-3-3 Metcon: 7 R.F.T: 1 Wall Walk 3 Power Cleans #80/55kg 5 Ring Dips 7 Sit-Ups CrossFit Strength Part A: Push Press 5-5-4-4-3-3 Part B: 3 SuperSets: 6/6 Tempo 1DB Bent-Over Rows @1231 5/5 Weighted Box Step Ups
CrossFit W.O.D Strength: E02:00MOMx7 Sets: 1 Clean Pull 1 Hang Power Clean 1 Front Squat Metcon: 14:00 Min AMRAP: 40 Double Unders 15 Plate OverHead Sit Ups #20/15kg 12 Burpees To Plate CrossFit Enudrance For Time: 15 Burpees To Target 30 KB Swings #1x16/12kg
CrossFit W.O.D Strength: Strict Press 5x5 *20-30 Sec Hollow Hold B/W Sets Metcon: For Time: 800m Run 30 Thrusters #20/15kg 400m Run 20 Thrusters 200m Run 10 Thrusters CrossFit Endurance 15:00 Min AMRAP: 400m Run 12 Knees To Elbows 12 Box Jumps #60/50cm Rest
CrossFit W.O.D Strength: Back Rack Reverse Lunges 8-8-6-6-4-4 Metcon: 09:00 Min AMRAP: 6 Deadlifts #100/70kg 8 Box Jump Overs #60/50cm 10 Toes to Bars CrossFit Strength Part A: Deadlift 5x5 Part B: On A 15:00 Min Running Clock: 15m Plate Push #20/15kg 10