03.23.2018 - Sweat Panda CrossFit

03.23.2018

WOD

Mar 22

Sweat Panda Fitness – CrossFit

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Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

Roll/Smash Upper Back and Lats

2 min

3 Rounds

— Row :45 sec

— 3 Kip Swing + 1 Pull Up + 3 Kip Swing

— 5 Front Squat

— 5 Push Press

Cool Down

Warm-up (No Measure)

Row 8 Minutes

Couch Stretch

2 min/side

Roll/Smash Quads and Lats

2 min

Metcon

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.