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: Weighted Pull-Ups 3-3-3-2-2-2 + 20-30 Sec Weighted Hollow Hold B\W Sets. Metcon: 16:00 Min EMOM: (For Max Reps) 1.)Box Jumps #60/50cm 2.)Alt. Lunges 3.) HSPU 4.) Sit-Ups CrossFit Endurance E06:00MOMx6 Alt Rounds: 24/18 Cals Row + 15 Dual DB Hang
CrossFit W.O.D Strength: Back Rack Lunges 6-6-4-4-4 + 10\10 Leg Raises Over KB After Each set. Metcon: 4 Rounds For Time: 20 WallBalls #10/6kg 15 V-Ups 10 Burpees To Target CrossFit Endurance Part A: 3K Row Test 05:00 Min Rest Part B: 25:00 Min AMRAP:
CrossFit W.O.D Strength: 14:00 Min Build Up to A 1 Heavy Power Clean Metcon: E03:000x4 Rounds: 200m Run/250m Row 1 Rope Climb 5 Power Cleans @70% CrossFit Strength Part A: Tempo Front Squats 4-4-4-3-3-3 @32X1 TEMPO Part B: 15:00 Min For Quality: 5 Ring
CrossFit W.O.D Skill: 12:00 Min Practice Legless Rope Climbs Metcon: 21.3 Open Workout For time: 15 Front Squats #42.5/30kg 30 Toes To Bars 15 Thrusters 01:00 Min Rest 15 Front Squats 30 Chest To Bars 15 Thrusters 01:00 Min Rest 15 Front