02.22.2018

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

— 50′ High Knees

— 50′ Butt Kickers

— 10 Hang Muscle Snatch

— 5 Roll Over V-Sit

Metcon

Metcon (Time)

Open Prep

For Time:

— 21 Hang Power Snatch (95/65)

— Run 800 meters

— 15 Hang Power Snatch (115/75)

— Run 400 meters

— 9 Hang Power Snatch (135/95)

— Run 200 meters

— Goal: Sub 15 min

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Laying “W” (5# plate)

1×10 of Each: Lateral/45/Front Raise (5# plate)