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: Bulgarian Split Squats 8-8-6-6-6 (Each Leg) Metcon: For Time: (Split However) 15 SandBag Over The Shoulder #75/50kg 5 Rope Climbs 15 SandBag BearHug Squats
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 3 T&G Power Snatches Metcon: 5 Rounds For Time: 5 Power Snatches #50/35kg 7 Pull Ups CrossFit Weightlifing Part 1: 7 sets: 2 Muscle Squat Snatch (no contact) 40-50% Part 2: Pausing Snatch Hang Snatch 7 x 1+1
CrossFit W.O.D Strength: On A 14:00 Min Running Clock: Build Up For Range 3 Deficit HSPU Metcon: 16:00 Min EMOM, For Max Reps: 1.) 2DB Front Rack Lunges #2x22.5/15kg 2.) Burpees 3.) 2DB STOH 4.) Cals Row CrossFit Endurance 15:00 Min AMRAP: 400m
CrossFit W.O.D Strength: Sumo Deadlift 5x5 Metcon: For Time: 18-15-12 Thrusters #43/30kg 24-36-48 Double Unders CrossFit Strength Part A: Good Morning 4x8 Part B: E03:00MOMx4 Supersets: 8\8 Half Kneeling KB Press 00:20-00:30 Sec L-sit Box Hold Part C: 3 R.F.T: 200M