03.26.2018

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

— 15 Band Pull Apart

— :10 sec Ring Support Hold

— :10 sec Bottom of Ring Dip Hold

— 15 Romanian Deadlift w/ barbell

Cool Down

A: 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)

B: Warm-up (No Measure)

Banded Glute March

3 min

Metcon

Metcon (Time)

21-18-15-12-9-6-3

— Ring Dip

— KB Swing (70/53)

Goal: Sub 13 min