03.19.2018

Sweat Panda Fitness – CrossFit

Warm-up

A: 3 Way Hip Stretch (No Measure)

Samson Stretch

Spiderman Stretch (elbow down, knee out, toe down)

Runner’s Stretch

*Deep Squat elbows on knees when you switch sides

B: Warm-up (No Measure)

Easy AMRAP 8 min

— 10 Toy Soldier

— 50′ High Knees

— 50′ Butt Kickers

— 25′ Lateral Lunge

— 50 Singles

Cool Down

A: Warm-up (No Measure)

Roll/Smash Calves

:90 sec/side

Banded Couch Stretch

2 min/side

B: Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5# plate)

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

Metcon

Metcon (Time)

2 Rounds

— 400m Run w/Medball (20/14)

— 100 Double Under (50 double under attempts)

— 50 Abmat Sit Up

— 25 OHS (115/75)

Goal: sub 14 minute