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: Bench Press 6x6 Metcon: 8 R.F.T, IGUG: 3 Bar Muscle Ups 6 V-Ups 18 Double Unders *When Partner A Works, Parner B Performs: Max Cals Bike\Row
CROSSFIT W.O.D Strength: Weighted Pull Ups 5-5-5-3-3-3 Metcon: E02:30MOMx6 Rounds: 7 Burpees To Target 30M 2KB Farmer's Carry #2x24/16kg Into Max Reps: Jumping Lunges CrossFit Weightlifting Part 1: 5-6 Sets 1+1 @60-65% Slow Snatch Pull Hip Snatch Part 2: Squat Snatch 3x3 @65-70%
CROSSFIT W.O.D Strength: 5 SuperSets: 8/8 1KB Single Legged RDL 6/6 Half Kneeling Bottom Up KB Press Metcon: "DT" 5 rounds for time of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks ♀ 47.5kg ♂ 70 kg CROSSFIT ENDURANCE Friendly "Eva": 10
CROSSFIT W.O.D Strength: E02:30x6 Sets: 3 Position Snatch Metcon: 15:00 Min AMRAP: 200M Run 15 Wallball Shots #10/6kg 20 Abmat Sit-Ups CROSSFIT STRENGTH Part A: Tempo Front Squats 4x4 @32X1 Tempo Part B: E04:MOMx3 Rounds: 10 2DB Stiff Legged Deadlifts @32X1 Tempo 20-25 Sec