03.20.2018 - Sweat Panda CrossFit

03.20.2018

WOD

Mar 19

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

— 10 Spiderman

— 5 roll over v sit

— 5 low ring transition

— 5 jumping ring dip

Cool Down

Warm-up (No Measure)

Banded hamstring stretch

:90 sec/side

Pec Stretch

:90 sec

Roll/Smash Upper Back

2 min

Metcon

Metcon (Time)

3 Rounds

— 50′ KB Front Rack Walking Lunge (53’s/35’s)

— 15 HSPU

— 50′ Double KB Overhead Carry (53’s/35’s)

— 5 Ring Muscle Up

Rest 2 min between rounds

Goal: Sub 5 min/round