02.13.2018 - Sweat Panda CrossFit

02.13.2018

WOD

Feb 12

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy Row or Rope 4 Minutes

3 Rounds

— 5 Deadlift

— 5 Hang Muscle Clean

— 5 Front Squat

— 5 Push press

— 20 Double Under

Metcon

A: Metcon (AMRAP – Rounds)

5 MINUTE EMOM

5 Clusters, 155/105 lbs

Every 1 min for 5 mins.

B: Metcon (No Measure)

Gymnastics

5 Rounds NOT for Time

— 5 T2B

— 10 CTB Pull Up

— 20 Double Unders

— 5 Burpee

— :10 sec Hanging L-Sit

— 20 Double Unders

Goal: Just get it done

Cool Down

Warm-up (No Measure)

— Roll/Smash Lats and Glutes :90 sec/side

— Optional: Accumulate 60 Plate Muscle Snatch at bottom of anchored DB sit-up