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 8-8-6-6-6 Metcon: 18:00 Min AMRAP: 24/19 Echo Cals 10 SDHP #35/25kg 12 Lateral Burpees Over The Bar CrossFit Endurance Part A: 4x400m Run, 1:1 Work\Rest. 05:00 Min Rest Into- Part B: 1,000-800-600-400-200 Meters Row 75-50-25-50-75 Double
CrossFit W.O.D Strength: Skill: 15:00 Min Rope Climb Practice Metcon: E03:00M0Mx5 Rounds: 200m Run 2 Rope Climbs 12 2KB Front Rack Squats #2x24/15kg CrossFit Strength Part A: Bulgarian Split Squats 8-6-6-4-4 (Per Leg) Part B: E03:00MOMx4 Supersets: 5 Weighted Wide Grip Pull Ups 8/
CrossFit W.O.D Strength: Paused Bench Press 5-5-3-3-2-2 *2 Sec Pause At Chest Metcon: For Time: 7.5m HS Walk 45 WallBall Shots #10/6kg 7.5m HS Walk 30 Medball Cleans 7.5m HS Walk 45 Medball Bearhug Alternating Lunges 7.5m HS Walk 30 Medball Sit-Ups
CrossFit W.O.D Strength: E03:00MOMx5 SuperSets: 5\5 Weighted Box Step Up 00:30 Sec Weighted Hollow Rocks Metcon: 16:00 Min EMOM (For Max Reps): 1.) Echo Bike Cals 2.) Russian KB Swings #32/24kg 3.) Ring Rows 4.) Rest CrossFit Weightlifting Part 1: 5-6 sets: 2