03.27.2018 - Sweat Panda CrossFit

03.27.2018

WOD

Mar 26

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy Row or Rope 5 min

Banded Lat Stretch

:90 sec/side

3 Rounds

— 10 Shoulder Tap

— 5 low ring transition

— 10 Banded Press

— 10 kang squat

Cool Down

Warm-up (No Measure)

Bar Hang

Accumulate 2 min

Roll/Smash Upper Back and Hips

4 min

Metcon

Metcon (AMRAP – Rounds)

EMOM 20 min

— Min 1: 5 Ring Muscle Up

— Min 2: 7 Double KB Push Jerk (70’s/53’s)

— Min 3: 9 HSPU

— Min 4: 11 Double KB Front Squat (70’s/53’s)