04/02/2018

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

— Row/ Rope :45 sec

— Banded Press x 10

— Band Good Morning x 10

— Push Up x 10

Metcon

Metcon (Time)

For Time:

— 15 Push Jerk (185/135)

— 10 Power Clean (185/135)

— 30 Bar Facing Burpee

— 10 Power Clean (185/135)

— 15 Push Jerk(185/135)

Goal:Sub 12 min

Cool Down

A: Warm-up (No Measure)

Midline: Weighted Sit Up

2 x 20

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)