01.23.2018

WOD

Jan 22

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Pike Compression

50′ Waiters Walk Right Arm

50′ Waiters Walk Left Arm

Row/Rope : 45 sec

Metcon

Metcon (Time)

For time:

30 Toes-to-bars

Double Kettlebell Farmers Carry, 53/35 lbs, 200 m

20 Toes-to-bars

Double Kettlebell Front Rack Carry, 53/35 lbs, 100 m

10 Toes-to-bars

Double Kettlebell Overhead Carry, 53/35 lbs, 100 m

Goal: Toes to Bar in no more than 3 sets

Cool Down

Warm-up (No Measure)

50 Band Pull Aparts

50 Banded Face Pulls

25 Rower Walk Out

25 Rower Pike