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: Paused front Squats 4-4-3-3-2-2 (2 sec Pause at the bottom of each rep) Metcon: 3 R.F.T: 400m Run 15 Toes To Bars 9 Thrusters #43/30 CrossFit Endurance Part 1: C2 Rower: 500m Test For Time speed Rest 03:00 min Into 3
CrossFit W.O.D Skill: 15:00 Min Handstand Practice Metcon: E02:00MOMX6 Rounds: 2 Ring Muscle Ups 4 Burpee Box Jumps#60/50cm 8 2DB Devil's Press #2x22.5/15kg CrossFit Endurance 40:00 Min EMOM: 1.) 20 Walking Lunges 2.) 15 Plate GTOH #15/10 3.
CrossFit W.O.D Strength: Strict Press E02:30MOM x 5 Sets: 5 Reps, Build up for a heavy 5 for the day Metcon: For Time: 10 Hang Clusters #40/30 20 C2b Pull Ups 30 Push Ups 40 Sit-ups 50 Double Unders 61 KB Swings #16/24 50 Double
CrossFit W.O.D Strength: Tempo Bench Press 5-5-4-4-3-3 @32X1 Metcon: For Time: 40 Push-Ups 60 Double Unders 80 Air Squats 40 Sit Ups 60 Double Unders 80 Alt. Lunges