01.20.2018 - Sweat Panda CrossFit

01.20.2018

WOD

Jan 19

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

-5 hops Single leg hops (front to back- each leg)

-Pigs on ice skates

-Crab walk (forward and backward)

Side hop

-6 Cossack squat (each side)

-12 Forward/back jumping jacks

-12 Ring out the towel (each side)

-12 Arm circles

-12 Leg swing (each leg)

-12 Pogo jumps

Metcon

Triple 3 (Time)

For Time:

3,000 Meter Row

300 Double-Unders

3 Mile Run

Cool Down

Warm-up (No Measure)

Roll out:

Calves :90 per side

Hamstrings :90 per side

Quads:90 per side

Shoulders: 2 Minutes