04.17.2017

WOD

Apr 16

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Jog or Row 5 min

then…

3 Rounds

10 Banded Good Morning

10 Lateral Lunges

10 Push Up (change variation if you like, i.e. rings, from your knees, different hand positions)

Practice barbell movement in workout, increase loading each round if desired

Workout

Metcon (Time)

Deadlifts, Double Unders and Bar Facing Burpees

For time:

5 Deadlifts, 335/225 lbs

50 Double Unders

25 Bar Facing Burpees

4 Deadlifts, 335/225 lbs

40 Double Unders

20 Bar Facing Burpees

3 Deadlifts, 335/225 lbs

30 Double Unders

15 Bar Facing Burpees

2 Deadlifts, 335/225 lbs

20 Double Unders

10 Bar Facing Burpees

1 Deadlift, 335/225 lbs

10 Double Unders

5 Bar Facing Burpees

(Goal: 10-12 min)

Cool Down

Warm-up (No Measure)

-Easy 3 min jog, or row

-Banded Hamstring Stretch 2 min/side