01.31.2018

WOD

Jan 30

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Front Rack Stretch (:90/side)

3 Rounds

— Rope or Row :45 sec

— 10 Spiderman

— 10 Lateral Lunge

— 3 dragonfly

Metcon

Metcon (Time)

For Time

— 21-18-15-12-9-6-3

— Front Squat (105/75)

— Toes to Bar

Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

— Couch Stretch 2 min/side

— Superman Stretch (3 x 15)