02.08.2018 - Sweat Panda CrossFit

02.08.2018

WOD

Feb 07

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

6 Rounds

— 7 Single Leg Deadlift/Side

— 7 Bootstrappers

— 60ft shuttle jog (down and back x 1)

Metcon

Metcon (AMRAP – Rounds and Reps)

— AMRAP 0-3 min

— 9 Deadlift (225/155)

— 12 Wall Ball (20/14)

— Shuttle run (30ft down and back x 2)

— AMRAP 3-6 min

— 12 Deadlift (205/145)

— 15 Wall Ball (20/14)

— Shuttle run (30ft down and back x 2)

— AMRAP 6-9 min

— 15 Deadlift (185/135)

— 18 Wall Ball (20/14)

— Shuttle run (30ft down and back x 2)

Goal: No more than 2 sets to complete any of the prescribed rep schemes

Cool Down

Warm-up (No Measure)

— Roll/Smash Quads and Lats :90 sec-2 min/side

Diaphragmatic Breath Drills (No Measure)

KB Stomach Breathing Drill 3×10

1-10 KB Breathing Ladder (1:1 Breath)Per arm-park the kettlebell in rest