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01.17.2018

Jan 16

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

—10 Single Leg DB Deadlift/leg

— 7 Kip Swing

— 10 Kneeling/Plank Shoulder Tap

Metcon

Metcon (Time)

3 Rounds

24 CTB Pull Up

12 Deadlift (275/185)

Goal: Sub 8 min

Cool Down

B: Warm-up (No Measure)

Roll/Smash Lats and Glutes :90 sec/side

A: Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Laying “W” (5# plate)

1×10 of Each: Lateral/45/Front Raise (5# plate)