03.12.2018 - Sweat Panda CrossFit

03.12.2018

WOD

Mar 11

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

— 20 Cal Row/200m Run

— 10 Hip Extension

— 5 Windmill/Arm

Metcon

Metcon (Time)

5 Rounds

— 15 KB Swing (70/53)

— 15 Burpee

Goal: Sub 12 min

Cool Down

A: Warm-up (No Measure)

Easy Row or Run 5 Minutes

B: Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Standing “W” (5# plate)

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